1. 2 sets
– 5/5 world greatest stretches
– 5 scap pulls
– 5 snatch press under
2. Snatch Complex E1′ for 9′
1.-2.-3. min : 1 Snatch high pull + 1 Squat snatch @75% – No TnG!!
4.-5.-6.: @80%
7.-8.: @85+%
3. E7′ for 21′
2 rds.:
– 60 DU’s / 150 Single
– 15 Thrusters UNBROKEN @35/25
– 5 BMU / 10 Jumping BMU
4. Acc. Work
– Accumulate max reps abmat situps in 3 min
Week 2: day 9 wu: 6 min easy amrap 10/10 suitcase kb dl 30 sec wall sit alt step 10 russian babymaker A: Practice /pull-up, bar-ring mu, hspu, hswlk/ B: Squat clean technik 7×3 pause squat clean deep position (climbing) C: Esik nem esik, jól esik 3 rds 500 m row 10/10 one arm…
A: activation 1′ cardio 6 walkout 10 tall kneeling shoulder cars 12 alt toe touch 30″ plank B: Power Clean & Jerk – 12 mins 1RM – build up to your heaviest C&J ever C: 4 sets 3 strict press + 3 push press + 3 push jerk increase the weight set by set from…
Warm up: gymn+shoulder and hip mobility A: 3rds – 8 atomic sit up light plate – 8 bb good morning – 8/8 one kb sumo dl high pull light – 8 bb sq snatch B: Snatch (climbing rx:heavy, open,focus on technik) 8min: every min 1 snatch high pull+1 power snatch+1sq snatch C: every 3min x5 – 8 front sq 55-65 %…
1. Warm-up + 2 sets * 6 scorpions * 8 front squats @barbell * 6 strict presses @bb * 5 down- ups 2. EMOM 10′ – 6 T2B + max reps target burpee 3. E2′ for 10′ * 5 floor presses @db * 10/12 dips on box 4. 4 rounds for time * 100 single-…
1. General warm- up + 2 sets + 10 snow angels + 5 HRPU + 80m shuttle run + 8 cossack squats 2. AMRAP 8′ * 21 cals row * 21 pull-ups /kipping,butterfly, jumping pullup/ * 21 db DB front squats Rest 3′ AMRAP 6′ * 15 cals row * 15 C2B or Jumping C2B…
A: activation – 2 sets 5 walkout + push up 5/5 shinbox thoracic rotation 10 shinbox good morning 10/10 kb bottom up press 10/8 cal cardio B: practice – 8 mins make your 6-weeks-goal perfect C: strength – 14 mins E2′ x3 8 snatch grip RDL @60% 6-8 dips on 2 boxes https://www.youtube.com/watch?v=vuk_F5aeeS4/ 2′ rest E2′…
