1. 3 sets:
– 1 min machine
– 10 hollow rocks
– 10/10m OH KB carry
– 10 prone angels
2. Pendlay Rows
– 3×8 @supinated grip @barbell+weight
3. E3′ x 6
– 18/15 cals row
– 25 air squats
– 7 BMU / Jumping BMU
4. Acc. Work
– side plank lateral raise 3×12/side
1. General Warm-up + 2 sets * 5/5 Worlds Greatest Stretch * 5 Snatch High Pull * 5 Tall Snatch * 5/5 Hip Thrust 2. Find your daily heavy rep Squat Snatch in 12 min 3. AMRAP 5′ * Max rep target burpee 4. Rowing 10′ * Every minutes, perform 15 seconds as fast as…
2 Week: 9 day A: 3 rds 20 band pull 14 alt leg hip thrust 8 alt kb clean & press B: E2mom x 5 4-8 strict c2b 12-20 one leg sq on the box (rx +weight) C: 4 rds 21 cal row 15 weight sit up 9 burpee pull up 6 alt…
1. W-U (0-12’) A. STRETCHING 6’ @
WEEK 4 DAY 2 WU.: 2 rds 40” CARDIO 6 REPS BANDED SHOULDER FLEXION *5” RAISE INTO THE STRETCH PIS. + 2-3” HOLD 5/5 FORWARD SHOULDER WALL CIRCLES *SLOW 5/5 KB WINDMILL @EASY 10 KB SDLHP @EASY A.: 3-4 SETS 3 PUSH PRESS *REST ON EACH REP AT SHOULDER – NO TOUCH AND…
Week 3: day 20-21 Wu: Gymn+ games A: Partner Party Buy:100 wall ball 9/6 5 rds 400 m run together 16 burpee box jump/ step Out: 100 wall ball then 3 rds 30 dumbell snatch 16-30/7-15 kg 30 t2b/k2e/c2k 30 box jump Full Streching!!!!
A) 3 sets of : – 16 banded pull apart (palms up) @easy band – 10 cossack squat+turn to dragon pose (in every rep) – 15″ plank (elbows&legs on foam roller) B) Work up to heavy single Front Squat then, 5×1@95% C) AMRAP 8′ 1,2,3… – BMU – HSW (m) (Scaled: Jumping MU + HS…
