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
Week 3: day 18 Wu: 3 rds 1 min cardio 10 hip 90/90 20 m tiger walk 10 „S” A: PowE3 x5 12-15 du kb floor press 8-32kg 12-16 kb gorilla row 8-32 kg 10 bb bench row (choose weight!) B: 21-15-9 Cal row Thruster 21reps 30-45/15-30 15reps:35-50/20-35 9reps:40-60/ 25-35 kg Burpee…
WEEK 3 DAY 5 WU.: 90″ CARDIO THEN, 2 RDS OF 30” SUPINATED PASSIVE HANG 10 DB PULL OVER @2-3” HOLD 5/5 SPLIT STANCE PRESSING WINDMILL A.: EVERY 2 MINS X 6 SETS 1 CLEAN LIFT OFF 2 CLEAN PULL 3 POWER CLEAN 4 HANG POWER CLEAN B.: FT_TC 10’ OPTION 1 8…
WEEK 6 DAY 2 WU.: 90” CARDIO THEN, 2 RDS 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 SETS 1 PUSH PRESS *REST ON EACH REP AT SHOULDER – NO TOUCH…
2 week: 10 day A: 3 rds 30 mountain climbers 20 m bear walk 10 thruster barbell btn in snatch grip 5 / 5 box step btn barbell B: E2mom x4 1 hang power snatch + 1 power snatch + 1 snatch high pull + 1 power snatch x 2 55-60-65-70 % C:…
1. Warm-up + Hamstring Stretch + 2 sets * 4/4 Hip thrusts * 4 Squat deep muscle snatch https://youtu.be/wzB4lKbzEZU * 4 Sots press * 4 Box Jumps 2. Squat Snatch / EMOM 6′ * 3 TNG @climbing weight Then 1 min rest and repeat EMOM 6′ /reset the weight to the same starting weight/ 3. METCON…
Week 2 : day 9 Wu: Amrap 7′ 10 bird dog 15 hamstring curls w. band 60 sec front rack therapy 5 bb squat clean A: Squat clean + hang squat clean 7 rds 60-75% B: Ausscchh 5 rds 8-12 heavy dumbell snatch 30-35/ 20-25 / choose weight 16 deficit push up 32 jump…
