1. Upper Body Act. / 2 sets
– 5 straight arm band lat pulldowns
– 5 tall kneeling band rows
– 5 tall kneeling face pulls
2. 3 sets / 1’30” rest btw sets
– hold pull up pos. for 10″, then
– max rep strict ring dip
3. 4 rounds for time / 1 min rest
– 15 HSPU
– 9 DL @heavy 102/75
– 15m HSW
4. Acc.Work
– 100 rep weighted situps
1 Week: day 5 A: Amrap 6′ 12 dead bug 6/6 one leg rdl 12 shoulder taps in hand stand position 6/6 one arm kb press (light) B: Every 3 min x5 10 bsq 50-52,5-55-57,5-60% 10 shoulder press btn climbing weight 20 sec arch rock C1:Dumbells party Amrap 3′ 10 thruster @ db…
A) 3 sets of: – 10 tiger pull thru – 6/6 sl rdl – 10 goblet squats – 6/6 smr deadbugs – 20 jumping jacks B) ‘McGhee’ AMRAP 30′ – 5 Deadlifts @125/82,5 – 13 Push-ups – 9 Box Jumps @60/50
1. 3 sets – 3 snatch DL – 3 snatch high pulls – 3 tall squat snatches – 3 deep squat muscle snatch 2. Work upt to a max for the day in 15 min 3. Back Squat / E2′ for 10′ – 1 reps @heavy weight – 85-90% 4. 3-4 rds.: – 30 cals…
Week 6: day 35 A: 3 rds 15 cal cardio 10 reverse burpee 5 wall climb B: E3mom x 5 10 dumbells arnold press 10/10 bulgarian split sq w snad bag or slam ball, or heavy dumbells C: HAmlet 5 rds For time 1 man makers 3 devils press 5 dumbells cluster…
1. Warm- up + 2 sets * 3/3 KB RDL * 3/3 KB Snatch * 3/3 Front rack reverse lunge 2. OPEN 22.2 3. 5 sets / 1’30” rest btw. sets * 3 Strict press @80% * 6 Weigthed strict chin- ups
1. SMR + 2 sets – 5/5 KB windmills – 5/5 KB bottom-up presses – 5/leg single KB front rack lunges – 4/4 bulgarian split squats + jump 2. Push Press – 5×5 @climbing weight 3. E7′ x3 15-12-9 – Thrusters @25/30 – Bar facing burpees 4. Acc. work 3x 15 bent over lateral raise
