A) 2 sets of:
– 12 calf raises
– 12 tibial raises
– 20 high knee run
– 12 deadbugs
– 10/10 SL bnd goog mornings
– 10m Reverse Bear Walk
B) Max high jump (over PVC pipe)
,then 4x8x80%
C) Daily heavy Deadlift in 15′
,then 4x2x85%
D) 100/80 Push-ups for time
*EMOM (inc. 0:00) : 5 dKB Clusters
@20/12
E) 2 sets of:
– 1′ plank
– 20 Reverse Crunches
1. SMR + Shoulder Mobility /T-spine extension, shoulder- hip extension/ https://youtu.be/wW-GAz2CTCM 2. 2 sets: * 5/5 Face up chinese plank + knee raise * 10 Hand release push- ups * 10/8 Cals row * 8 Shoulder taps in HS hold or Push- up hold pos. 3. EMOM 10′ Odd: 30 m Farmer Carry @moderate weight…
3 week: day 16 A: 3 rds 10 cat camel 20 (90 hip) 15 hamstrings curls on fitball B: E2mom x5 8-12 Barbell bench row choose weight 6-10/ 6-10 Weight box step C: 5 rds 3 rope climb ( rx: leg less ) 20 m hand stand walk ( bear walk ) 10…
2 week: 10 day A: 3 rds 30 mountain climbers 20 m bear walk 10 thruster barbell btn in snatch grip 5 / 5 box step btn barbell B: E2mom x4 1 hang power snatch + 1 power snatch + 1 snatch high pull + 1 power snatch x 2 55-60-65-70 % C:…
2 week: day 12 A:3 rds 10 shoulder taps @hspu position 5 hand climb + snow angel 10 double kb muscle clean +press 5 du kb tempo sq 3211 B: Every 3 min x5 10 bsq / 53-56-59-62-65 % / 10 shoulder press btn ( climbing weight ) @ sitting position 10 good morning w….
WEEK 3 DAY 2 WU.: 2 RDS 1’ CARDIO 5/5 FORWARD SHOULDER WALL CIRCLES *SLOW 5/5 KB WINDMILL @EASY 10 KB SDLHP @EASY A.: 4 SETS 5 PAUSE PUSH PRESS *PAUSE 2” IN DIP + PAUSE 2” OVERHEAD REST 30” 5 HSPU NEGATIVES OF DEFICIT HSPU NEGATIVES *3-4” LOWERING REST 90-120” B.: FOR…
WEEK 6 DAY 1 WU.: 2 RDS 1’ CARDIO 5/5 SHINBOX THORACIC ROTATION 30”/30” SINGLE LEG GLUTE BRIDGE ISOMETRIC 5 BW JEFFERSON CURL A.: 3 RDS 8,6,4 FRONT RACK BOX SQUAT *20-30” 12 GOBLET JUMP LUNGE *2’ REST B.: EVERY 3 MINS 4 SETS 15″ ROW SPRINT 10 ALTERNATING…
