Week 6: day 41-42
Wu: games& mobility
A: Partner party last ketchup
10 rds
12 cal cardio
6 snatch 50/30 (basic 12 snatch with kb)
8 rds
200 m run/ 250 m row
6 c&j 60/40 kg ( 12 alt kb c&j)
6 rds
15 pull up (basic 20 ring row)
15 oh lunges 40/25 kg ( basic kb)
FULL STRECHING
Week 5: day 30 A: 3 rds 1 min cardio 5 burpee pull up 9 reverse burpee 13 kb sumo deadlift high pull (easy kb) B: Power Snatch 5 reps: 40% 4 reps: 50% 3 reps: 60% 2 reps: 70% 1 reps: 80% C: FSQ E90 x5 5 reps: 50% 5 reps:…
1. WL. Activation / 2 sets – 6 snatch grip DL – 3 snatch high pulls – 3 muscle snatch – 3 behind the neck snatch grip push presses 2. Squat Snatch @across @E2′ – 5×3 No TNG! 3. Back Squat @E2′ – 3×12 @60% 4. AMRAP 20′ – 20 pullups – 30 cals row…
WEEK 6 DAY 2 WU.: 90” CARDIO THEN, 2 RDS 6 REPS BANDED SHOULDER FLEXION *5” RAISE INTO THE STRETCH PIS. + 2-3” HOLD 5/5 FORWARD SHOULDER WALL CIRCLES *SLOW 5/5 KB WINDMILL @EASY 10 KB SDLHP @EASY A.: 3 SETS 1 PUSH PRESS *REST ON EACH REP AT SHOULDER – NO TOUCH…
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…
1. 3 sets – 8/8 lateral pull downs – 8 ring face pulls – 8 tall kneeling triceps curls 2. 6 sets – 6 hollow body hold + DB pull over – 2/2 L-sit rope pull-ups 3. 3 rounds for time – 30/20 cals row – 20 hang squat cleans @43/30 – 10 lateral burpees 4. 5…
1. W-U (0-15’) A. STRETCHING 6’ @
