2023.04.24. – Hétfő

1. General warm-up + Prayer stretch  https://youtu.be/dKiiG3NzOow + 2 sets * 10 Hip thrust * 5 Deep muscle snatch * 5 Snatch grip strict press /behind neck/ * 10 Box step @40/50cm 2. Squat Snatch / E1’30” * 3×1 @77% * 2×1 @80% * 1×1 @82% * 2×1 @77% 3. 3 Rounds For Time * 10…

WU: 3 rounds of: – 100 Simple under – 20 Goblet squat w. easy KB  – 60s. Plank A. In 10 minutes:  RX: Pause front squat heavy double (2s. pause in the bottom pos.) OPEN: Pause front squat 6×2 reps , moderate weight B. „Mod. Nasty girl”  RX: 3 rounds for time: 50 Air squats 7 Ring or Bar…

Wu: full mobility Games   A: Egen (partner workout) 2000 m row 8 rds 18 du 9 thruster 40/30 9 c2b / invertallt row x1,5 / ring row x2 1000 m row 2 rds 50 wb 40 hang snatch 40/25 30 pull up/ ring row x1,5   FULL STRECH!!

WU: 3-5’ gymnastic 3 slow rounds: – 15m monster walk – 15 Banded good morning – 5/5 spiderman and reach    A. EMOM 10’ – 5 sets -5 Squat clean @50-55% 1RM -8-12 T2B   B. 3 sets: AMRAP 4’ / Rest 2’ 2/2 KB Snatch 24/16kg 2 C2B Pullup 4/4… 4…. 6/6…. 6….. etc….

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′…

1. Warm- up + 2 sets * 6/6 Half kneeling KB strict presses * 8/8 Dead- bugs @smr * 12/12 Lateral monster steps 2. Back Squat / EMOM 7′ * 2 reps @heavy weight 3. For Time *** 3 rds. * 700m Row * 35 V- ups 3 min rest *** 7 rds. * 3…