1. 2 sets
– 8 tempo hip thrusts @without weight
– 4/4 bulgarian split squat + jump
2. 2 sets
– 3 clean DL
– 3 high pull
– 3 high hang high pull
– 3 high hang power clean
3. Power Clean / EMOM 8′
– 2 P. Cleans @ascending, start 70%
4. Back Squat / EMOM 5′
– 2 reps @85+%
5. 4 rounds
– 12 pulls on the rower @RPE 10+ damper 10
– 6 banded broad jumps
– 6 D-ball ground to over the shoulder @heavy
– 6 burpee pull-ups
Week 5: day 34-35 Wu: 3rds 19 hip thrust 56 sec cardio 10 hollow rock 23 m bear walk A: E2mom 16-20 alt kb bench press 16-20 front raises B: Partner warrior Buy in: 1956 m row 4rds 19 wall climb 56 air squat 10 burpee box jump 23 swing Cash out: 1956 m…
A) amrap 7′ /easy/ – 5 walk outs – 10 lying Y raises – 15 arch rocks – 20″ wall sit – 25 SU’s B) Rowing for time in pairs MM : 3000m MF : 2500m FF : 2000m Partner A) Rowing Partner B) Barbell OH Hold + 1 Thruster after every 50m (on the rower)…
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. 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
2. week: day 8-9 A: 3rds 10 scapula pull up 5 atomic sit up 10/5 kg plate 10 thruster B: Clean & Jerk Emom x 8 1 clean dl + 1 hang power clean + power jerk + 1 hang sq clean + Split jerk 50-53-56-59-62-64-67-70% C: Back Squat E2mom x5 5×5…
1. Gymn. + Mobility, then: 2 sets: * 6 PVC pass throughs * 6 Hollow- Arch swing on tha bar * 6/6 Half kneeling bottom up Kb press @easy weight * 6 Hip to bar – https://youtu.be/-QUrxPxKjpc 2. EMOM 12′ 1.: 5-8 BMU or Jumping BMU 2.: 5-8 Deficit Kipping HSPU – or pike push-up…
