1. 2 sets
– 6 scap pulls
– 5 snatch press unders
– 6 scorpions
– 10 prone snow angels
2. Snatch Complex / 4 sets – E1’30” @75%
– 1 snatch lift off + 1 squat snatch + 1 OHS
3. Front Squat Complex / 4 sets – E1’30” @mod. weight
– 1 reps + 10″ fr. rack hold + 1 reps
4. 4x 3 rounds / Rest 1’30”
– 1 rope climbs
– 3 squat cleans
– 5 ring muscle-ups / 5 ring muscle-ups box progression https://youtu.be/dnpg6R2jKiM
5. Acc. Work
– accumulate 3 min of hollow hold
Warm up: gymn + mobility A: 3 light rds 15 good morning w. band 10/10 windmill+press 5/10kg plate 15 barbell glute bridges B: OTM 16′ – 10 deadlift Rx: 100/60kg Open: 80/40kg – 12 floor press Rx: 24-32kg/12-20kg Open: 16-24kg/8-16kg kettlebell – 10 barbell row RX: 70/50 kg Open: 50/35kg – 8 front squat Rx: 50-80kg/35-60kg Open:40-60/25-40kg C:For time 25 box jump over 60/50cm 1000m row 25 burpee box jump over…
A: activation – 2 sets 6 walkout 12 alt. toe touch 6/6 turkish sit up @mod. +2 sets 6 yoga push up 6 kang squat 10/8 cal cardio B: practice – 8 mins choose your 6-weeks-goal and start to reach it (dubs, T2B, hspu, hswalk, butterfly pull up, bmu, rmu…) C: 3 sets 3-5 hspu…
A: activation – 2 sets 1′ cardio 10 scap push up 6/6 sidelying thoracic stretch https://www.youtube.com/watch?v=Kcn9h72WopQ/ B: 5 sets – TC: 6′ 4/4 offset push up 4/4 gorilla row 4/4 OH kb sit up C: Power Clean & Jerk – 4 sets 5 reps – tng – 70-75% 60-90″ rest D: push and pull –…
WU:Gymn + GAMES A: 3 rounds: – 20 barbell hip thrust – 5 Scapula pull ups + 5 Ring row – 10 Down-ups B. „RANKEL” AMRAP 20 min 6 Deadlift (RX: 100/70kg Open: 70/40kg Basic: double kettlebell choose weight) 7 Burpee pullups (Open, basic: Banded or ring row) 10 Am swing (RX: 32/20kg Open: 20/12kg) Run…
1. Warm-up + EMOM 4′ * Odd: 1 min bike/row/ski (EASY!!) * Even: 30″ alt. samson lunges 2. 1 rds. @bb * 3 clean high pull * 3 tall squat clean * 3 pause jerk, then Find your daily heavy rep C&J in 10-12 min * NO NPR !!! 3. Back Squat / EMOM 8′ *…
Wu: 2 set: 1:00 Ski or Row (moderate) 7 Kip to Swing 7 Single Arm High Pull (each arm, moderate) 14 Alt. Leg V-Up 10 Prone Ts (no weight or very light plates) 10 Single Arm Press (each side, moderate) A: 10 Barbell Strict Press 65% 8 Barbell Strict Press 70% 6 Barbell Strict Press 75%…
