WEEK 3 DAY 3
WU.: 3 RDS
5/SIDE SHINBOX THORACIC ROTATION
30”/SIDE SINGLE LEG GLUTE BRIDGE ISOMETRIC
10 MIDDLE SPLIT WITH KNEE BENDS
A.: 2x 5′ EMOM
1 PS + 1 OHS
+ (no rest)
EMOM 5’
PS + HSS
B.: 4 RDS
4,4,3,3 DEFICIT SNATCH GRIP DL 31X1
*REST 2’
C.: 3 SETS TC 18’
200 M RUN
8 ALT. SINGLE ARM DEVIL PRESS
8 ALT SINGLE ARM DB PS
REST 45”
8 SINGLE ARM DB PC R
8 SINGLE ARM DB PC L
10 ALT. PISTOL SQUAT
200 M RUN
45” REST
D.: STRETCHING
PIGEON
BUTTERFLY
COBRA
A) amrap 6′ /easy/ – 6 jumping OHS@pvc – 12 banded pull aparts – 12 deadbugs @miniband on foot – 6 spiderman lunges B) EMOM 4′ 2 Squat Snatches @60% /Rest 1’/ EMOM 3′ 2 Squat Snatches @75% C) EMOM 15′ – 5 sets /1st: 30″ work – 30″ rest/ /2nd: 35″ work – 25″…
WEEK 5 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 8,6,4 BACK RACK BOX SQUAT 21X1 *20-30” REST 6-8 DUAL DB HANG SQUAT CLEAN *WITHIN 20-25 SEC *2’ REST B.: EMOM 12-15’ 1ST 10 ALTERNATING BARBELL…
1. Week: day 3 A:3 rds 12 ring face pull 10 barbell snatch press btn 8/8 lateral box step 4 muscle snatch + ohs B: Emom 8′ 1 power snatch + 1 ohs x2 45-50-53-55-58-60-63-65 C: E2mom x5 5 front squats 2 sec pause deep sq position 45-50-53-55-58% D1: 30-20-10 tc 9′ Hang…
6 week: day 37 A: 3 rds 10 cat camel 10 (90/90 hip) 15 hamstrings curls on fitball 5 kang squat B: E2mom x5 8-12 Barbell bench row choose weight 6-10/ 6-10 Weight barbell box step C: Mert muccaj 5 rds 2 rope climb ( rx: leg less ) 20 m hand stand walk…
Week 3: day 16 Wu: 3 rds 5 hand climb 6 cossack squats 7 scapula pull up 8 shoulder tap hspu position A: Snatch 5x 2 Power + 2 hang (rx squat snatches) 60-70%+ focus technik B: Cuppykka 2 rds 20 du kb push press 16-20/8-12 80 du /120 simple 2 rds 15…
Week 5: day 34-35 Wu: 3rds 19 hip thrust 56 sec cardio 10 hollow rock 23 m bear walk A: E2mom 16-20 alt kb bench press 16-20 front raises B: Partner warrior Buy in: 1956 m row 4rds 19 wall climb 56 air squat 10 burpee box jump 23 swing Cash out: 1956 m…
