Week 2: day 10
wu: 3 sets
20 good morning w. band
20 hamstring curl w. band
60 sec thoracic spine strech
A: Sumo deadlift
7×3 focus on technik
B: Body pump 2.0.
30 shoulder press 30-40/15-30 kg
30 kb gorilla row
30 push press
30 ring row
20-20-20-20 +5-10 kg
10-10-10-10 +5-10 kg
C: Hoppsi
3 rds
25 box jump/ step
20 sit up
15 Am swing 24-32/16-24 kg
10 alt pistol / x2 jump sq
5 half burpee
D: Karpercek
3 rds
30 band triceps
30 band biceps
no rest
1. Shoulder and Hip mobility, then 2 sets – 10 full body deadbugs – 5 muscle snatches – 5 snatch balance 2. Squat Snatch / E1’30” for 7’30” – 2 reps @60%, 70%, 80%, 85%, 90% 3. Clean&Jerk / E1’30” for 7’30” – 2+1 @60%, 70%, 80%,85%, 90% 4. EMOM 15′ 1. 15/18 cals row…
Week 1: day 4 Wu: 3rds 12 dead bug 12 reverse dead bug 50 simple under 10 russian babymaker A: Back Office Emom 12’ – 8-10 invertallt row – 8-10 bb pendlay row – 16-20 dumbell seesaw row B: Sunshine Every 5 min x 4 400 m run 15-20 thruster 30-40/20-30 10 ttb…
Week 4: day 24 wu: 3rds 12 shoulder taps in hspu pos. 20 hamstring band extension 12 alt bw romanian dl 20 wall sit position shoulder extension A: Stiff leg deadlift 4×12-15 B: Body Pump 3.0. 15-12-9-6 (climbing weight) BB Shoulder press Deficit lunges w bb Bench press Barbell row C: Pazar 4…
Wu: 3 rds 10 snow angel 3/3 Turkish get up easy 15 hip thrust A:8-10 min Practice (Pull up, c2b, ring-bar mu, hswlk, hspu, peg board) B: OhhhYeah Amrap 16′ 4rds 500 m run (600 m row) 12 alt. Devil press (16-22,5/ 10-15) then max burpee pull up C: 3 rds…
1. 2 sets @easy KB – 7/7 single leg glute bridge – 5/5 banded single leg lateral jumps https://youtu.be/5NC1Lpi402Y – 20″ deep squat hold 2. EMOM 8′ – 1 Power Clean + 1 Squat Clean @75% 3. 6 Rounds For Time / 1’30” recovery rower – 3 Power Snatches @60/45 – 20 WB 4. Acc. Work…
Warm up: gymn+shoulder and hip mobility A: light 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: Clean complex (climbing rx:heavy, open,focus on technik) 8min: every min 1 clean high pull+1 power clean++ 1 low hang power clean+1 hang sq clean C:Power:…
