1. Activation / 2 rds.
– 10 band face pulls
– 12 cossack squats
– 10 reverse snow angels
– 12 alt. rev. lunges
2. 3 sets / 1’30” rest
– 15″ sec HS hold, then max rep kipping HSPU
3. 3x AMRAP 5′ / rest 1 min btw rds.
– 20 HRPU
– 20 Band assisted pistols https://youtu.be/zdRYAqd4x5M
– 20 Am. Swings @24/16
4. 4 sets
– 12/12 bent over rows @mod. DB
– 6 prone angels @2×1,25 https://youtu.be/vSou6Vup5W8
5. Acc. Work
– 100 band hammer curls https://youtu.be/SniJo-6t7Gk
WEEK 2 DAY 2 WU.: 90” CARDIO THEN, 2 RDS 10 BANDED SHOULDER EXTENSION *HOLD 2-3” 5/SIDE FORWARD SHOULDER WALL CIRCLES 5/SIDE WINDMILL 10 SDL HP @EASY WEIGHT A.: 3-4 SETS 2 PAUSE PUSH PRESS*PAUSE 2″ IN THE DIP AND 2″ OVERHEAD 2 PAUSE POWER JERK *PAUSE 2″ IN THE DIP AND 2″ OVERHEAD *30”…
A) 3 sets of: – 5/5 walking cossack squats – 5 bb muscle snatches – 5/5m monster walk – 5 OHS – 10 banded pull aparts – 5 snatch grip btn strict presses B) Work up to heavy triple Push Jerk then, 3×3@85% C) 3 sets of: – 20 UB banded strict pull-ups – 10/10…
Week 6: day 41-42 Wu: games& mobility A: Partner party last ketchup 10 rds 12 cal cardio 6 snatch 50/30 (basic 12 snatch with kb) 8 rds 200 m run/ 250 m row 6 c&j 60/40 kg ( 12 alt kb c&j) 6 rds 15 pull up (basic 20 ring row) 15…
WEEK 6 DAY 6,7 WU.: 2 RDS 5 KANG SQUAT 15 HIGH PULL 9M TIGER WALK 30″ CARDIO A.: 3X (R+L =1) 20″WORK – 10″ REST HANG SNATCH @RIGHT OVERHEAD SQUAT @RIGHT SINGLE ARM SUITCASE DL @RIGHT THEN LEFT, B.: EVERY 4′ 250/210 M ROW 3 WALL CLIMB / 6 WALKOUT 10/10 Z PRESS
1. Snatch Act. / 2 sets – 4 High pulls – 4 Snatch balance – 4 OH squats 2. Work up to a 2 rep max – /you can rest up to 15″ btw reps/ in 15 min 3. Back squat / E2′ for 12′ – 2 reps @80% + 4. For time 2 rounds…
1. General Warm- up + 2 sets * 5 Push up to downward dog * 3/3 Turkish get- ups * 10 db KB Russian swings 2. For Time 3 rounds / 2 min rest btw rds. * 15 Kipping HSPU * 21 db KB Snatches * 14 Shoulder Taps in HSHold * 21 db DB…
