Week 1: day 2
Wu: 3 rds
45 sec jumping jack
10 arch rock + snow angel
6/6 one leg kb rdl
A: 8-10 min practice
( pull up, c2b, bar-ring mu, hswlk, hspu, du)
B: 3 rds
15 m hswlk / bear wlk
3 bar mu / kipping c2b pull up
30 du
C: Ingrid
10 rds
3 snatch (rx squat :60/40, sc: power 40-50/25-30, light : bar)
3 bar facing burpee
D: Core Coró
3-4 rds
30 sec hang L-sit hold
20 hollow rock
10 sec hollow hold
1 min rest
STRECHING!
A: activation – 2 sets 10 air squat 10 snow angel 10 full body deadbug 10 plank to dolphin pose B: 2 sets 15/15 lying powell raise https://www.youtube.com/watch?v=7qkZ-bQA-ek/ 15/15 side plank hip thrust C: clean complex – 5 sets 2 hang power clean + 2 hang squat clean @70% 60-90″ rest D: 3 sets 6/6 back rack…
WU: 3-5’ gymnastic 3 slow round: – 10 Slow pushup – 20m bear walk – 10 Russian swing – heavy A.3 rounds – 6-8 HSPU (deficit or regular, strict or kipping) (Open: Box HSPU or Z-press) – 8-10 Strict T2B (Open: Hanging Leg raises) B Snatch E90″ – 3 sets (speed focus) 3 Snatch High…
Warm up: gymn+ tabata: down up with jump up A: Acc) 1 round/ always 1’ work:30” rest – superman hold – reverse plank hold – tiger crawl hold – opposite arm-leg raise in tiger crawl pos B:Power Clean + hang power clean squat clean+ hang squat clean + jerk up to heavy C: Deadlift E2’…
1. SMR + Activation for EMOM 2. EMOM 40′ 1. 150/200m row 2. Pull-ups + 8 HRPU + 8 Air squats 3. ‘DT’ 12 DL + 9 Hang cleans + 6 Push presses @easy double DB @15, 12, 8 4. Full Rest 3. Stretching
Wu: gym+ mobility 3rds 50 jumping jack 25 good morning w. Band 50 mountain climbers 25 gtoh plate 10/5 A: 5×10 BSQ B: SB Hallowod 10 burpees 10 bench press medium weight: bb-heavy du kb-db 31 russian swing 24-32/20-24 kg 10 burpees 10 bench press 31 box jump 10 burpees 10 bench press…
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…
