1. 2 sets
– 12 tall kneeling band lat pulldowns
– 6 tall kneeling band pull aparts
– 6/6 half kneeling strict presses @easy KB
2. Shoulder Press
– Work up to a Max strict press for the day, then
– E1’30” for 4’30”
– Max reps @75% of the max for the day
3. 3 sets
– 15 feet elevated ring push-ups
– 15 feet elevated ring rows
4. E4′ for 8′
15-12-9
– Wallballs
– Burpee box jump overs
5. Acc. Work
– 3x 20 unbroken weighted abmat situps @legs hooked https://youtu.be/eluc-f4H2Io
1. Warm- up + 2 sets * 6/6 Half kneeling KB strict presses * 8/8 Dead- bugs @smr * 12/12 Lateral monster steps 2. Back Squat / EMOM 7′ * 2 reps @heavy weight 3. For Time *** 3 rds. * 700m Row * 35 V- ups 3 min rest *** 7 rds. * 3…
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…
A) with easy pace: – 20 cossack squats + halo (in the botttom pos) @5/2,5plate – 10/10 side plank k2e – 20 plate kang squats – 20 lying Y raises B) Daily heavy Squat Snatch in 12′ ,then 4x2x75% C) ‘Jackie’ For Time: 1K rowin’ 50 empty bar thrusters 30 pull-ups TC: 10′ D) EMOM…
Week 6: day 39 Wu: 3 rds 6/6 tempo single leg deadlift 311 6 hindu push up 12/12 windmill 6 muscle clean+jerk A: E2mom x5 5 Front squat ( 70%+) 6-10 strict c2b B: DT Run 5 rds 1 round DT : 40-70 kg / 20-50kg (basic: double kettlebell) 12 deadlift 9 hang…
1. General warm- up + T-spine extension + 2×5 Shoulder ext. + 2 rds. * 6/6 RDL @easy KB * 7/7m Lateral monster walks * 6/6 Lateral jumping steps @40/50cm https://youtu.be/hp3wdAClSdo * 10 Barbell Z-presses 2. Front Squat / EMOM 6′ * 4 reps @75-80% 3. For Time 2 rounds * 25 Deadlifts @70/50 or db…
3 week: day 15 A: 3 rds 10/10 kb halo 10 barbell hip thrust 10 muscle clean+thruster B: Clean & Jerk Emom 10′ 1 Power Clean + Hang power clean + 1 Power jerk + 1 Sq clean + 1 Split jerk 50-53-56-59-62-65-68-70-73-75 % C: E2mom x5 BSQ 5×5 2 sec deep position…
