1. Snatch Activation / 2 sets
– 5 snatch grip DL
– 5 snatch grip bent over rows
– 5 tall squat snatch
– 5 ohs
2. Squat Snatch / 1’30” rest
6×5 @go same weight as last week friday+ 2,5 kg or so / NO TNG
3. Back Squat / E2’30”
5×10 @50%
4. 4 rds. for time
– 10 C2B
– 16 cals row
– 10 push presses @2×22.5/15
Wu:gymn+ mobility 3 rds 6/6 tempo single leg deadlift 311 6 hindu push up 12/12 windmill A: Practice (Peg board, hspu, butterfly kipping pull up, hswlk, hspu,) B: 5x 3 push jerk (focus on tecnik) C: Short 5 rds 200 m row 5 squat clean 40-60 / 20-40 kg 10 ttb D:Emom…
A) 2 sets of: – 20 jumping jacks – 10 deadbugs – 10 alt supermans – 10 air squats – 10 glute bridges B) EMOM 45′ – 5 sets 1) 1 round run (corridor) 2) 10 Down-up Box Step Overs 3) 10/8 c rowin’ 4) 12 empty bar Thrusters 5) 45″ SU’s 6) 60 L-sit…
1 Week: day 6-7 A: 3rds 10/10 split sq 5 hand climb 20 mountain climbers 100 du / 200 simple B: Every 5 min x6 500 m row / 5 run 12 alt dumbell c&j 22,5/15 / 17,5/10 kg 12 jumping lunges 12 push up 12 hollow rock C: 4 rds 10/10…
A) 100m bear walk *e30″ (inc. 0:00) : 2 down ups B) Work up to heavy single Power Clean then, 4×1 @90% C) 6 x1 legless rope climb w/ +1 rope pull up after every grip (Scaled: 21 x 1 strict pull-up w/ J hook) D) AMRAP 20′ – 9m Bear Walk w/plate push @15/10…
1. Warm-up + EMOM 4′ * Odd: 1 min bike/row/ski (EASY!!) * Even: 30″ alt. samson lunges 2. 1 rds. @bb * 3 clean high pull * 3 tall squat clean * 3 pause jerk, then Find your daily heavy rep C&J in 10-12 min * NO NPR !!! 3. Back Squat / EMOM 8′…
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…
