2023.10.11.Szerda

A. Warm-up: Gymn +  Amrap 6’  12 Banded good morning 2 Wall climb + 10s. HS hold 12 KB Taters  easy KB  B. 1 Squat clean +3 front squat – climbing heavy in 8-10 min.  Open: KB clean or Power clean practice C. Max unbroken reps of: (1-2 attempt)  RX: Strict HSPU Open: Kipping HSPU or Tng…

WU: 2-3 Rounds of:  15 Band pull apart / easy band 10/10 Single arm Shoulder press (use KB or DB)  10/10 Suitcase Deadlift (Use KB or DB 30 hamstring curls 10/10 one leg hip thrust, on bench pad   A. EMOM 12’ 10-12 Inverted barbell row 10-12 Diamond push-ups 10-12 back squats 50-60% B. Wod For…

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 –…

A. Warm-up: 25m Walking Lunges 20 Dead bug 10 Burpee 60s. HS hold  x 3 rounds  B. Strict pull-up x 5-7 reps x 5 sets Rest 60s. btw. sets    C: Metcon 10 rds 3 wall walk 4 atomic sit up w.plate 15-20/5-10 kg 5 clap push up 6 jump squat w. Plate   D:Acc…

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. 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…