A) with easy pace:
– 20 cossack squats + halo (in the botttom pos)
@5/2,5plate
– 10/10 side plank k2e
– 20 plate kang squats
– 20 lying Y raises
B) Daily heavy Squat Snatch in 12′
,then 4x2x75%
C) ‘Jackie’ For Time:
1K rowin’
50 empty bar thrusters
30 pull-ups
TC: 10′
D) EMOM 12′ – 4 sets
1) 12 bench presses @heavy
2) 15 biceps curls
3) 18 seated bnd btn pull downs
Warm Up: Gymn+mobility 3 rds 15 front jumping jack 15 jumping jack 15 m bear walk 15 m lunges A: Power 8 E2mom x 5 – 12-16 gorilla row – 12-16 floor press w. kb B: Thursdajdaj 30 hang clean 30-40/15-25 kg 30 cal row 30 wall ball sit up 20 hang clean 40-60/…
WEEK 1 DAY 4 WU.: 30” CARDIO @EASY 5/SIDE HALF KNEELING WEIGHT SHIFT 10 LOW SWITCH COSSACK SQUAT 10 SQUAT HIP ROTATION A.: 3 RDS 5,5,5 FRONT SQUAT 51X1 30” REST 20-40” L-SIT OR TUCK L-SIT *REST 90-120” B.: 3 RDS 6-8/SIDE KNEE OVER TOE SPLIT SQUAT *ASSISTED *30” REST 12-14 DB/KB WEIGHTED…
Wu:gymn+ mobility 3 rds 1 min cardio 10/10 kb halo 8/8 cossack sq A: Hopp a szerkezet 5 rds 12-16 barbell lunges (medium-heavy) B: Hallowod 10 burpee 31 russian swing 24-32/16-20 10 burpee 31 box jump 10 burpee 31 push press 30-40 / 20-30 kg 10 burpee 31 pull up 10 burpee 31…
Week 4: day 23 A: 3 rds 30/30 sec star side plank 20 band pull 5 muscle snatch +back press 20 alt low hold kettlebell cossack squat (easy-medium) B: Snatch Emom 4′ 1 high pull + 1 hang power + 1 power snatch x2 (crosstraining x1, basic w. kettlebell) 56-59-62-65% Emom 6′ 1…
1. SMR + General Warm- up + 2×5 Shoulder Extensions, Then 2 sets: * 10 Hand release push- ups * 8 Seated strict press @barbell * 12/12 Lateral monster steps 2. HSPU / 1 min rest btw sets * 1x Max rep strict HSPU * 2x Max rep kipping HSPU 3. Front Squat/ E90″ for…
Week 2: day 10 Wu: 3rds 8 leg climb hip thrust hold position 10 squat therapy 12 cal row A: Back Squat E90x4 8 reps (55-65%) B: Emom 20′ – 10-15 ttb – 10-12 burpee box jump – 6-10 deadlift 70-100/40-70 kg – 10-15 cal cardio C: 3-4 sets 30/30 sec side…
