2023.04.15-16. Hétvège

A: activation – 2 sets 10 shinbox switch 5/5 shinbox heel touch 5/5 single leg RDL with kb @31X1 1′ cardio B: 10′ EMOM – Snatch Complex  1 snatch lift off + 1 segment power snatch + 1 hang power snatch  C: 2 sets 10 reps of 1+1/4 front squat @40% D: conditioning – 12′ AMRAP 6…

A. Warm-up: Gymn +  Amrap 6’  12 Banded good morning 2 Wall climb + 10s. HS hold 12 KB Taters  easy KB  B. 1 Squat clean +3 front squat – climbing heavy in 8-10 min.  Open: KB clean or Power clean practice C. Max unbroken reps of: (1-2 attempt)  RX: Strict HSPU Open: Kipping HSPU or Tng…

Week 6: day 36 Wu: 3rds 5 inchworm 10 arch rock 5/5 kb rdl 30 sec plank twist   A: Hajcihő 4 rds 200 m run 12 alt dumbell hang snatch 20-30/15-22,5 5 muscle up / c2b , pull up   B: Body Pump 5.0. 4rds 10 barbell bench row 15 barbell bench press 15 chin…

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′…

A: activation – 2 sets 10 childpose Y raise 30 sec cardio @mod 5/5 SL RDL hold (5″ hold each reps) 15 sec cardio @hard B: practice – 6 mins 6-weeks-goal session C: 3 sets 4 snatch grip RDL @31X1 @75-80% 4 wtd double box dips @31X1 90-120″ rest between rds D: for time – TC:…

WU:3-5’ gymnastic AMRAP 6’ WU pace 10 Snow angel 10 KB Military press 15 Light KB SDHP   A:Emom 9=3 rds -15 m handstand walk/ bear walk – 6-8 slam ball/sand bag over shoulder – 15 t2b   B: Emom 6 15 barbell row 15 dumbells floor press   C: Wod 100 dumbell snatch 15-22,5/10-15…