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 du kb dead C&J
45 sit up
2 rds
10 du kb hang snatch
20 bodyweight man maker
C: StrigoTrinyo
3 rds
12/12 db triceps extension
24 band triceps
12 triceps push up
STRECHING!
1. Activation / 2 sets – 5/5 hip thrusts – 5 jumping squats – 5 walkouts, then 2 sets – 3 muscle squat cleans – 3 tall squat cleans 2. Squat Clean / E1’30’ x 5 – 7 squat cleans @60% @You can perform these as singles or TNG 3. 3 sets / 2 min…
A) 3 sets of: – 8 hip thrust pull overs – 12 lying W to Y – 8 hollow rocks – 12 cyclist squats B) Work up to heavy triple Shoulder Press then, 3×3@85% C) 50 Pull-ups for time *Every break:10 V-ups /Scaled: box assisted pull-up/ D) EMOM 20′ – 5 sets 1) 10 squat…
Week 5: day 28 A: 3 rds 20 m bear walk 10 snow angel + push up 20 air sq 10 dead bug w. band B: Squat clean & jerk E90′ x5 Touch & go 5 reps: 50 % 4 reps: 60 % 3 reps: 70% 2 reps: 80 % 1 reps: 90%…
1. Gymn. + Mobility, then: 2 sets: * 6 PVC pass throughs * 6 Hollow- Arch swing on tha bar * 6/6 Half kneeling bottom up Kb press @easy weight * 6 Hip to bar – https://youtu.be/-QUrxPxKjpc 2. EMOM 12′ 1.: 5-8 BMU or Jumping BMU 2.: 5-8 Deficit Kipping HSPU – or pike push-up…
Week 3: day 19 A: 3rds 10 m walking alt. rdl 5 burpee pull up 2sec pause up position 10/10 one leg hip thrust w. barbell 5 tempo band pull 3231 B: E3mom x 5 10 Back squat (60-63-66-69-72%) 10 dumbells shoulder press, sit position (choose weight) 10 medball good morning (medball chest)…
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’…
