Week 2: day 10
Wu:
3rds
8 leg climb hip thrust hold position
10 squat therapy
12 cal row
A: Back Squat
E90x4
8 reps (55-65%)
B: Emom 20′
– 10-15 ttb
– 10-12 burpee box jump
– 6-10 deadlift 70-100/40-70 kg
– 10-15 cal cardio
C: 3-4 sets
30/30 sec side plank
15/15 barbell side
30 ghd sit up
Streching!!
A) amrap 5′ – 20 butt kickers – 5 walk outs – 10 arch rocks – 5/5 split squats B) EMOM 50′ – 5 sets Odd Rounds: 1) 10/8 c abikin’ 2) 20 alt. vups 3) 50″ su’s 4) 15 KBS @16/12 5) 12 wb Even Rounds: 1) 10/8 c skiin’ 2) 40 russian twists…
Week 4: day 21 A: 3 rds 10 crab reach 5 kang sq w bb 10 lying decline press (w.plate) 5 back sq thruster (w.bb) B: Clean & Jerk Emom x4 1 Power Clean + Hang power clean + 1 Power jerk + 1 Sq clean + 1 Split jerk 56-59-62-65 % Then…
A) 3 sets of: – 6 walk outs w/ walking plank – 8 alt. supermans – 10 air squats – 12 banded pull aparts – 20″ superman B) SB Version of ‘ I’m burying you ‘ For time: – 100 cals AB/Row/Ski – 100 Deadlifts @80/50 (Rx:100/70, Basic: 2×20/12KB) – 25 rounds run (at corridor) UGIG –…
1. Upper Body Act. / 2 sets – 5 straight arm band lat pulldowns – 5 tall kneeling band rows – 5 tall kneeling face pulls 2. 3 sets / 1’30” rest btw sets – hold pull up pos. for 10″, then – max rep strict ring dip 3. 4 rounds for time / 1…
1. W-U (0-12’) A. STRETCHING 4’ – LAYING HAMS STRETCH – TWISTED CROSS STRETCH – PIGEON B. AMRAP 4’ 20 ALT TOE TOUCHES 10 PVC PASSES 10/10 FORWARD LEG SWINGS 10/10 LATERAL LEG SWINGS C. AMRAP 4’ 1 LENGTH RUN @CORRIDOR 3 PSN @ADD WEIGHT 2. PVC SNATCH DRILL (14-16’) 5 BTN PP 5…
A) 3 sets of: – 8 reverse snow angels – 6 sh. taps in push-up pos. – 4 get up johnie – 8 PVC OHS – 6/6 clamshells – 4 jefferson curls @12/8KB B) E2′ for 10′ – 5 sets – 10 – 14 strict HSPU – 8 rear deltiod raises @2×6/3 C) E2′ for…
