1. SMR + Shoulder Mobility /T-spine extension, shoulder- hip extension/
2. 2 sets:
* 5/5 Face up chinese plank + knee raise
* 10 Hand release push- ups
* 10/8 Cals row
* 8 Shoulder taps in HS hold or Push- up hold pos.
3. 10 rounds for time
¤ 30 m Farmer Carry @moderate weight
¤ 10 DB Bench Presses @heavy weight
4. EMOM 14′
Odd: 12 Abmat sit-ups + Max Power Clean @70/47
Even: Full Rest
5. Stretching
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…
Week 5: day 30 Wu: 3 rds 45 sec thoracic strech 1 min cardio 5 mu snatch 5 snatch balance then 3 rds 10-15 m hswlk/ bear wlk 30 du A:Snatch climbing 10 min Snatch pull+snatch high pull+ snatch B:Szerdás 4 rds 400 m run/500 m row 25 ttb C: BurnShoulder 3-4…
1. Activation and Barbell warm-up for C&J 2. C&J Complex / E1’30” for 9′ 1.-2. @75% 3.-4. @80% 5.-6. @85+% 3. AMRAP 20′ – Low intensity!! – 750m row – 20 burpees – 15 jumping strict pull-ups 4. Interval Rowing / 5 rounds – 200m easy – 200m hard Then 5′ cool-downs
Warm up: Gymn+full body mobility A: 3light rds 3/3 one leg get up jhonnie 6/6 one arm swing w. kb easy 9/9 push press w. db easy B: For Time Team of 2 4 rds 300m row partner plank hold 20 syncro sit up 4 rds 250 m row partner oh hold w kb 15 syncro…
A. Warm-up: Gymn. + 3 sets 50 Mountain climbing 10 Hand release push-ups 10 1-Leg Hip thrust + 10s. Hold (left) 10 1-Leg Hip thrust + 10s. Hold (right) 20 Cossack squats (slow) B. Every 2’ x 5 sets Back squat x 5 reps 70-77.5% C. Amrap 3’ RX: 1 Bar MU 2 Strict…
1. 3 sets – 5 shoulder-hip extensions – 5 squats @ball – 10 banded hollow body lat. pulldowns 2. 6 sets – 8 WB – AHAP – 4-6 banded strict pullups – 40″ rest 3. AMRAP 24′ – 10 walking lunges @2xDB – mod. weight – 6 lateral burpees – 6 box HSPU – 12…
