2022-08-19 – Péntek

Week 4: day 23 Wu: 3 rds 15 front jumping jack 15 jumping jack 15 m bear walk 15 m lunges   A: Nyalllóka 4rds 12-16 gorilla row 8-12 tempo push up on kb 3311 36 mountain climbers evry rds beetwen 60 sec rest   B: Égen 4 rds 250 m row 20 kb goblet…

A) with easy pace: – 20 lying pvc W to Y – 20 hollow rocks – 10 candlestick roll to pistols – 20 jumping lunges – 20″/20″ SL glute bridge hold – 30 alt toe touches in push up pos B) E2′ for 10′ – 5 sets – 9 – 13 strict HSPU – 8…

Week 1 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 5 reps 1 – 1/4 BSQ  50-60% *rest 20-30” 8-12 Dual DB Thruster with speed!                *rest 2’   B.: Emom 12’ 1st 10 Alternating Bac Rack Lunges…

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…

1. SMR + 2 sets * 15 Slow Banded Lat. Pull Downs * 10 Toe Touches in Push- up Hold * 10 Alt. V-ups * 10 High Knees + 10 Jumping Jacks 2. For Time / TC: 25′ * 8-16-24-32-24-16-8 @9-6 * 4-8-12-16-12-8-4 Shuttle Run @15m * 1-2-3-4-3-2-1 Rope Climbs 3. Acc. Work / 3…

3 week: day 17   A: 3 rds 1 min cardio 8/8 one leg kb rdl easy weight 5 muscle bb snatch 5/5 one leg lateral box step   B: Snatch Emom 10′ 1 hang power + 1 power snatch x2 (crosstraining x1, basic w. kettlebell 50-53-56-59-62-65-68-70-23-75%   C: Front Sq Emom x5  5×5 pause…