1. 1 set
– 1000/800m row
– 20m inchworms
– 10 straight arm band lat pull downs
2. Banded Deadlift / E1’30”
– 6×3 reps @30-40% – speed DL-
3. ‘Auxo or Auxesia’ For time
10-20-30-40-50
– WB
– Jumping C2B or Simple C2B…C2B !!!
4. Acc. Work
– 3x 15 good mornings @just bb
Wu: gymn+ shoulder and elbow mobility A: 3 light rds – 20 plank to push up – 20 dead bug – 20 bird dog – 5 mu cl + 5 hang power cl+ 5 power jerk B: 10 min every min: 2 clean deadlift+ 2 hang power clean+ 2 power jerk ( start 40% 1…
A) amrap 6′ – 6 alt sh taps in tiger pos. – 6 high hang muscle clean – 6 front squat – 6 bb good morning B) E2′ for 6′ – 3 sets , climbing 8 tng squat or power clean C) E2′ for 8′ – 4 sets climbing 3 position clean sq or power (…
Week 3: day 16 Wu: 3rds 10 snow angel 8 „S” 6/6 superman rdl 6/6 lateral one leg box step A: High Hang Snatch 7×3 focus on technik (rx squat, basic squat or power) B: BSQ 4×8 (62-68%) C: Matiné 5 rds 3 snatch 40-60/25-40 kg 5 ohs or back sq 7…
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…
A. Warm-up: Amrap 5’ 5 Inchworm 10/10 Single-arm R. Swing @ 12/16kg KB 15 Air squat B. Squat clean + Hang squat clean + Front squat – go to heavy complex in 8 min. Then.. Every 90s. x 6 sets Squat clean + Hang squat clean + Front squat @ 80-85% of B C. Max…
1. Barbell Warm-up + Snatch Technical 5×3 No foot, no contact squat snatch @bb 2. EMOM 6′ – 1 Power Snatch + 1 Squat Snatch @75% 3. EMOM 6′ – 2+1 C&J @75% 4. 2 rounds / NO MAX REPS — Moderate Tempo ! – 3′ row – 2′ target burpee – 3′ ski /…
