Week 5: day 33
wu: 3 rds
45 sec thoracic spine strech
10 tempo plate bench row 3321
12 alt hip thrust
14 cal row
A: Push press
4×8 climbing
B: Dumbell DT &Run
5 rds
12 dumbell dl
9 hang clean
6 push jerk
Every rds 400 m run/ 500 m row
dumbell: 10-35 kg
C: Hasika
3x
15 abwheel
15 hollow rock
Wu: 3 sets 20 m bear walk 10”s” 20 m tiger walk 10 tempo sq 311 Puppy: 5 sets 16-20 Front rack Barbell box step 40-60 cm 20 jump squat 90-120 sec rest Wod: 10 rds 6 kb dead snatch left arm + 6 kb oh lunges left arm 6 kb dead snatch…
A. Warm-up: 30 sec hs hold pos shoulder touch 10 Am swing @ moderate weight 10 Goblet squat @ moderate weight 10 V-ups 30 sec y reach x 3 rounds B. 8 min practice( pull-up; bar-ring mu, du, peg board) rx: Amrap 8’ 15 m hswlk 3 bar mu 7,5 m hswlk 2,5 m segment free…
A: activation – 2 sets 10 rev nordic curl / heel sit 20-30″/side split squat pulse 30″ plank B: 5′ AMRAP 30 m kb front rack carry @heavy 15″ row sprint 20-20″ single arm plank C: Deficit deadlift – E90″x6 8 reps start with 60% effort – last set is 1 rep from failure D:…
1. Warm-up for Snatch and C&J – 10 PVC Pass Throught – 10 PVC Tempo V-ups – 10 PVC OHS – 10 Good Mornings @barbell 2. Power Snatch / EMOM 6′ 1-2. – 2 reps @60% 3-4. – 2 reps @70% 5-6. – 2 reps @75% 3. Squat Clean&Jerk / EMOM 6′ 1-2. 2+1 @70%…
1. Warm-up for 23.1 2. 23.1 / AMRAP 14′ – 60 cals row – 50 T2B / 50 Hanging Knee Raises – 40 WB – 30 Cleans @61/43 or 43/30 – 20 Ring MU / 20 Kipping Pull-ups /standards scaled : https://youtu.be/7G3FKk-Dzm0 rx: https://youtu.be/PYI6mH8RqCc / 3. Back Squat…
1. 2 sets – 5/5 world greatest stretches – 5 scap pulls – 5 snatch press under 2. Snatch Complex E1′ for 9′ 1.-2.-3. min : 1 Snatch high pull + 1 Squat snatch @75% – No TnG!! 4.-5.-6.: @80% 7.-8.: @85+% 3. E7′ for 21′ 2 rds.: – 60 DU’s / 150 Single –…
