Week 6: day 36
Wu: 3rds
5 inchworm
10 arch rock
5/5 kb rdl
30 sec plank twist
A: Hajcihő
4 rds
200 m run
12 alt dumbell hang snatch 20-30/15-22,5
5 muscle up / c2b , pull up
B: Body Pump 5.0.
4rds
10 barbell bench row
15 barbell bench press
15 chin grip ring row
10 db floor press
C: Cíg
3 rds
20 m oh kb carry
20 hollow rock
Streching
A: activation – 2 sets 5/5 shinbox thoracic rotation 5/5 shinbox good morning 5 glute bridge V-walkout 50 su B: practice – 8 mins 6-weeks-goal session C: 3 sets 300/250 m row 16 hamstring march @mod 12 dual kb floor press @mod D: EMOM 10′ odd: 5 snatch grip RDL @70% even: 3-5 double box weighted…
Week 2: day 8 Wu: 3 rds 16 alt hip thrust 14 scapula push up 12 alt v-ups 10 cal row A: Snatch technik 7×3 pause deep squat snatch / basic power B: Bsq 8 min’ 4×9 (55-60%) C: Ma 2 rds 75 du 50 wb 25 ttb Streching!
1. 2 sets – 10/10 90/90 hip mob. – 10 ‘PVC’ throught – 10 Prone snow angels – 10 Tempo cossack squats @3″ down 2. Rowing/ 10 rds. – 15″ max effort !!! – 45″ easy 3. Gymnastics Cond. / 5 sets – 15/12 cals assault bike – 8 deficit /banded/ push-ups – 15/12 cals…
1. Warm-up and SMR + 2x 5 rep: Foam roller prayer stretch https://youtu.be/lAy0VUob078 2. 2 sets: * 4/4 slow single leg hip thurst @without weigth * 4 Deep squat muscle snatch @bb * 4 Sots press @bb * 4/ 4 Slow box step @40/50cm Then, 2 sets: 2 Muscle snatch + 2 Tall drop snatch @50% 3. Squat…
A) amrap 6′ – 6 walkout – 6 air squats – 6 bb sh press (from the rec. pos. of push jerk) – 6 windshield wiper B) E2′ for 12′ – 6 sets , climbing 8 tng push jerk C) EMOM 8′ 3-5 front squat , climbing D) Wod AMRAP 10′ 4 BMU (open: jumping bmu…
A. Warm-up: 100 Single-unders 10/10 Single-Leg RDL @ without weight 20 Alt. Shoulder taps in push-up pos. 30-45s. Dead hang on bar x 3 rounds B. Romanian Deadlift 5×8 medium/heavy weight C. Wod RX: Amrap 14’ 90 Double-unders 75 Wall ball 9/6kg 60 T2B 45 Push-ups 30 Alt. DB snatch 30-22.5 / 22,5-15kg Open: Amrap…
