1. Warm-up for running + core activation
2. Running / 3 sets
– 400m run + 200m just walking
3. 5 sets, ascending to a heavy
– 1 squat snatch + 1 hang squat snatch + 1 OHS
4. 5 rounds for time
– 15 DL @heavy
– 15 strict HSPU or 15 deficit pushups
5. Acc. work not for time
– 100 med ball v-ups
1. 3 sets – 8/8 lateral pull downs – 8 ring face pulls – 8 tall kneeling triceps curls 2. 6 sets – 6 hollow body hold + DB pull over – 2/2 L-sit rope pull-ups 3. 3 rounds for time – 30/20 cals row – 20 hang squat cleans @43/30 – 10 lateral burpees 4. 5…
Week 4: day 26 Wu: 3 rds 10 pvc circle 10 90/90 hip 10 dead bug 10 bird dog A: 8 min practice (hswlk, pull up, muscle up, hspu) B: Strict Shoulder Press Behind neck E90: 4×12 climbing C: Lifting Runers 10-8-6-4-2 Snatch (50-60-65-70-70+%) Every rds 200 m run / 300 …
Warm up: Gymn + mobility 3 rds 300 m row 5 hand climb 10 90/90 hip A: Power 8 E2mom x 5 – 10 front squat (40-50%) – 6-10 hspu ( rx strict, basic pike push up) B: Freeday Buy in: 100 du /200 simple 4 rds 15 m hswlk / 20 shoulder taps…
A) 3 sets of : – 8/8 birddog row @8KB – 12 halo in squat pos. @8KB – 10 glute bridge V walk outs B) ‘Donny’ 21-15-9-9-15-21 reps for time of: – Deadlifts @102/85 – Burpees C) 100 Legs Over The Parallette *every break: 10 Twisted OH Sit-Ups @10/5
WEEK 1 DAY 3 WU.: 2’ CARDIO 5/SIDE SHINBOX HIP EXTENSION + SWITCH 6/SIDE SINGLE LEG HIP THRUST 10 MIDDLE SPLIT WITH KNEE BENDS A.: 10 SETS 1 POWER SNATCH + 1 HANG POWER SNATCH + 2 OVERHEAD SQUAT REST 30-45” B.: 4,4,4,4 DEFICIT SEGMENT SNATCH GRIP DL 3131 *REST…
1 Week: day 2 A: 3 rds 10 crab reach 10 plate triceps 10 bridge 10 sec hollow hold B: E2mom x 5 6-10 strict pull ups (ring row x1,5) 6-10/ leg weight bulgarian squats C: 5rds for time 2 rope climb (rx: leg less) 10 weight burpee 10/20 kg 20 am swing 24/16…
