Week 5: day 29
Wu: 3 rds
1 min goblet squat hold
16 dead bug
16 bird dog
10 scapula push up
A: Tempo Back Squats
E2mom: 5×5 (3311,50-70%)
B: 3 min max meter Hswlk
( bear, tiger walk, or hswlk practice)
C: Tarkabab
5 rds
7 burpee pull up
7 hang clean 30-60/20-40 kg
8 oh alt lunges
8 stoh
D: 20-15-9
Sit up
hollow rock
V ups
streching
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. W-U (0-14’) A. STRETCHING 5’ – LAYING HAMS STRETCH – TWISTED CROSS STRETCH – BOX/WALL LATISSIMUS WITH PVC B. AMRAP 4’ 10 KNEELING THORACIC ROTATIONS 5 IN-OUT INCHWORM 10 DEAD-BUGS 10 LAYING Y-RAISES @PVC C. AMRAP 5’ 30” ROW @STOP AT CHEST 5 THRUSTERS @BB 10 HOLLOW-ARCHES 20” DIP HOLD AT TOP…
A) amrap 5′ : – 10m crab walk – 15″ hollow hold – 8 reverse crunches B) ‘Emily’ 10 RFT: – 30 DUBS – 15 Pull-ups – 30 Air Squats – 100m Sprint /2′ rest btw/
1. W-U (0-14’) A. STRETCHING 5’ – LAYING HAMS STRETCH – TWISTED CROSS STRETCH – BOX/WALL LATISSIMUS WITH PVC B. AMRAP 4’ 10 INCHWORMS WITH PUSH-UPS 15” RING DIP HOLD AT TOP 15” RING DIP HOLD AT BOTTOM C. AMRAP 5’ 30” ROW @STOP AT CHEST 3 STRICT RING DIPS 5 DL @ADD WEIGHT …
1. Warm-up for running + core activation 2. Running / 3 sets – 400m run + 200m just walking 3. 5 sets, ascending to a heavy – 1 squat snatch + 1 hang squat snatch + 1 OHS 4. 5 rounds for time – 15 DL @heavy – 15 strict HSPU or 15 deficit pushups…
WEEK 6 DAY 5 WU.: 2 SETS 1’ CARDIO 30” SUPINATED PASSIVE HANG 10 DB PULL OVER @2-3” HOLD 1/1 TGU @EASY WEIGHT A.: EVERY 90″ X 8 SETS 3 POWER CLEAN 2 HANG POWER CLEAN 1 HANG POWER CLEAN BELOW KNEE B.: OPTION 1 8RDS FT TC_10’ 50DU 2 BURPEE RMU 4 RING…
