1. Upper body act. / 2 sets
– 15 band pull aparts
– 15 hollow rocks
– 10 tall kneeling wall slides with foam roller
– 10/10 bottom up KB press @light
2. 4 sets
– 6 tall kneeling 1&1/4 DB press
– 4-6 strict HSPU
– 4-6 kipping HSPU
3. EMOM 15′
Odd: 15 Am. swings @24/16
Even: 15 wall balls
4. 3 sets
– 16 RDL @light weight
– 12 pandlay rows @same bar
– 8 ring face pulls
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′…
A) 3 sets of: – 1/1 TGU – 10 banded pull aparts – 20″ plank w/ alt leg raises – 1′ easy biking B) Work up to heavy single Shoulder Press then, 5×1@90% C) E20″ for 8′ – 12 sets Odd) 3 strict pull-ups Even) 15 DUBS D) EMOM 15′ – 5 sets 1) 40″…
1. W-U (0-15’) A. STRETCHING 6’ @
WEEK 4 DAY 1 WU.: 2 RDS 1’ CARDIO 5/5 SHINBOX THORACIC ROTATION 30”/30” SINGLE LEG GLUTE BRIDGE ISOMETRIC 5 BW JEFFERSON CURL A.: 3 RDS 4,4,4 FRONT SQUAT 40X0 *20-30” REST 12 DUAL DB SUITCASE JUMP SQUATS * 12REPS WITHIN 15-20” *2’ REST B.: EVERY 3’ x 4 SETS 14-22…
A) 1 set of: – 12/12 star side plank rotations – 20 lying Y raises – 12/12 cossack sq – 12/12 SL RDL B) EMOM 4′ 2 Power Snatches @70% /Rest 1’/ EMOM 3′ 2 Power Snatches @85% C) 4 RDS : /14’/ 20″ T2B 10″ rest 20″ dualKB Thrusters @20/12 10″ rest 20″ GHDSU…
1. General warm-up + Prayer stretch https://youtu.be/dKiiG3NzOow + 2 sets * 10 Hip thrust * 5 Deep muscle snatch * 5 Snatch grip strict press /behind neck/ * 10 Box step @40/50cm 2. Squat Snatch / E1’30” * 3×1 @85% * 2×1 @88% * 1×1 @90% * 2×1 @85% 3. 3 Rounds For Time * 10…
