Week 3: day 18
Wu: 3 rds
1 min cardio
10 lateral box step overs
5 hindu push up
A: Split Jerk climbing
10 min focus on technik
B: Was ist
Every 8min x3
800 m run / 1000 m row
15 pull up / ring row x1.5
20 push up
25 jump air squat
30 alt V-ups
C: Karhatalmak
30-20-10
barbell biceps
barbell triceps
no rest
Wu: Emom 12 – 15-30 m hswlk , tiger wlk – 20-30 sec L-sit hold on parallette – 1-2 rope climb , rx: leg less A: Strenght 8-8-5-5-3-3 climbing weight Bench press Back sq chine up rx:weight Barbell bench row B: Wod 0-10 min 8 push press 12 oh lunges 200 m run 10-12 min…
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 /…
1. General warm- up + 2 sets * 6 Samson Stretches * 6 Muslce Cleans @bb * 6 Thrusters @bb * 6/6 Hip Thrusts @without weight 2. AMRAP 5′ * Max reps Hang Cluster @70/45 3. For Time A. 5 rds. * 25 Weighted Sit- ups * 50 Double- unders 3′ Rest B. 3 rds….
A: activation – 2 sets 1′ cardio 10 scap push up 6/6 sidelying thoracic stretch https://www.youtube.com/watch?v=Kcn9h72WopQ/ B: 5 sets – TC: 6′ 4/4 offset push up 4/4 gorilla row 4/4 OH kb sit up C: Power Clean & Jerk – 4 sets 5 reps – tng – 70-75% 60-90″ rest D: push and pull –…
WU: 3 Rounds of: 10/10 KB snatch @ medium weight 20 Opposite Arm/Leg V-ups 15 Empty BB Thruster A. 10 minutes: RX: Cluster + Thruster + Push press Daily max! OPEN: Build up to moderate weight in 7 sets of: 1 Cluster + 2 Thruster + 3 Push press B. 10 minutes: RX: Pause back squat heavy double (2s. pause in…
1. Dynamic Warm-up + 2 sets * 2′ row or jogging * 15m bear crawl * 12 deadbug 2. KB Complex / 6 sets / climbing weight / 1 min rest btw. sets / db KB * 2 Squat Cleans + 5 Front Squats + 2 Squat Cleans 3. Metcon * 3′ max rep burpee box…
