Wu: 3 rds
6 cossack squat to thoracic rotation
30 sec mountain climbers
8 behind head lift offs
30 sec plank rotation
A: E3mom x 4
10 deadlift 60-110 / 35-70 kg
5 shoulder press (climbing)
50 du / 100 simple
B: NégyszerNégy néha öt
5 x 4 min
200 m run
8 chin up
16 wall bal
24 russian twist
C: Puffin lekvár
3-4 rds
10 bb bench press
15-20 bb biceps curl
20 alt dumbell bench press
15-20 alt dumbell biceps
1. 2 sets – 12 tall kneeling band lat pulldowns – 6 tall kneeling band pull aparts – 6/6 half kneeling strict presses @easy KB 2. Shoulder Press – Work up to a Max strict press for the day, then – E1’30” for 4’30” – Max reps @75% of…
1. Upper Body Activation / 3 sets – 10 seated band rows – 10/10 tall kneeling side bend lat. pull in – 10 pendlay rows @bb 2. 3 sets – 15 DB bench presses – 15 DB pronated curls https://youtu.be/CIGPx1bx0Hs 3. For time 2 rds. – 500m row – 21 Clean & Jerks @50/35 – 21…
Week 5: day 30 Wu: 3 rds 10/10 plate halo 10-10 m monster walk with band 10 squat with band 5 bb muscle snatch 5 bb snatch drop A: 8 min practice rope climb, du, hswlk, kipping butterfly, hspu, bar-ring mu B: Snatch Emom 7 2 Power snatch (climbing heavy, rx squat snatch) start…
A) 3 sets of: – 10 halo @5plate – 10 deadbugs @5plate – 5/5 SL Hip thrusts – 12 goblet cyclist squats B) 6-rep Daily max OHS C) 50 Alt. Pistols Over The Parallette for time (Scaled: 30 reps Candlestick Roll to Pistol) TC: 8′ D) AMRAP 12′ 2K Rowing then, 2,4,6… – dKB Clean…
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%…
Week 5: day 32 A: 3rds 12 bird dog 6 scorpions 12 hip thrust 6 hindu push up B: E2mom x5 10 bsq 50% 10 shoulder press 50% 10 band good morning C: 3 rds 350 m row 20 ttb (ct: k2e, bs: v-ups x1,5) 350 m row 20 deadlift (rx:50/35, ct:…
