2023.06.01. Csütörtök
Wu: 2 rds
60 sec cardio
60 sec wall sit hold
60 sec plank
A: E90”
5×8 strict press w bb
B: Every 8 min
800 m run / 1000 m row
14-20 sb alt snatch
14-20 push up
14-20 oh walking lunges
C: 4×12 sttb
Kapcsolódó bejegyzések
szerda
A: activation – 2 sets 12 alt toe touch 10 snow angel 5/5 tall kneeling shoulder cars B: 2 sets 30″ row @mod 10-15 strict press @empty bb 10-15 sup ring row C: Power Clean & Jerk – EMOM 6′ 2+1 reps 1-2′ @60-65% 3-4′ @70-75% 5-6′ @80% D: E3′ x 4 8-10 bent over…
2023.05.22.
Week 6: day 36 Wu: 3 rds 10 russian jv 10 bird dog 30 sec thoracic mob 10 db db bench row A: 10 min Find Your Max C&J B: BSQ 4×5 (80-85%) C: love 1000 m run/1200 m row 50 thruster 30/20 kg 30 c2b/45 ring row D: 3×1 min Max barbell…
2023.08.22.Kedd
Wu: 3 rds 15 hip thrust 20 band good morning 30 sec plank twist 60 sec cardio A: E2mom x5=10 min – 10 deadlift 40-50% , basic double kb – 10 sttb, sk2e 2 min rest E2mom x5=10 min – 10 stiff leg deadlift – 20 alt V-ups B: Playbaby 4 rds 400…
2023.02.20. Hétfő
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…
2023.11.11. Szombat
WU: 3-5’ gymn 3 rounds: 5/5 Around the head in half kneeling position 5/5 Windmill with light weight 10 Wall facing OH squat A: Front Squats 4-5 rds 8-10 reps ( choose weight) B: Partner metcon 300 simple under (partner hip thrust hold) 60 back squats 40-60/20-40 kg (partner plank hold) 250 simple under…
2023.06.15. Csütörtök
1. SMR + General Warm-up + 3 rounds * 20m Tiger Crawl * 12 Shoulder Taps in Tiger Position * 20m Crab Crawl * 12 Hip Thrust on bench 2. AMRAP 24′ – Moderate tempo ! * 10 Burpee Box Overs @100/120cm * 12 Alt. Dead Snatches @moderate weight * 400m Row * 12 Sandbag…