SMR & GYMNASTIC & MOBILITY
A: 3 sets
10 dead bug
8 down up
6 alt lunges
4 shoulder taps in hs pos
2 wall climb
B: Strenght Metcon
every 7 min x 5= 35 min
400 m run/ 500 m row
10 bench press 50-90/15-50 kg / floor press kb/db
8 sand bag/ slam ball over shoulder
6 sand bag/ slam bal squats
3 ring mu / burpee pull up
C: Acc:
3-4 set
15 ring biceps curls
15 sttb
15 band triceps
15 band good morning
Streching
A. Warm-up: Gymn + Warm-up games in 10-15 mins. *Trainer choice B. Split Jerk practice 8 sets 3-5 reps Rest 60-90s. C. “Diane” 21-15-9 reps for time: Deadlift @ 102/70kg HSPU / pike push up/ hrpu *Open: 80/50kg D. “Accessory” Single-Leg banded good morning x 10/10 reps Alt. V-ups x 20 reps x 3…
Wu: Gymn+hip,ankle, shoulder mobility 3 light rds 15 easy band pull 10 cat A:7×2 snatch balance climbing heavy, Open: focus technik B: Metcon Amrap 12′ 1-2-3-4…etc Snatch 40-60/20-40 kg Lateral burpee Am swing C:Acc 10/10 windmill 10 sttb D: Streching, SMR
A. Gymn. + 3 Rds.: • 40″/40″ side plank • 10 hamstring curls @trx/ring/fitball • 15 banded pull- aparts B. Weightlifting 5x Snatch Complex • 1 Power Snatch + 2 Low Hang Power Snatch @75% of 1RM P. Snatch Tempo Back Squat • 4×7 @60% 3-1-x-x C. EMOM 16′ • 1. 15/12 cals row •…
A. Warm-up: Gymn. + 3 sets of: 10m Bear crawl 10m Monster walk 60s. Plank 20 Air squat B. BSQ Every 2’ x 5 sets Back squat x 5 reps @ 80% of 1RM C. METCON Every 3’ x 5 sets RX: 21 Toes to bar 15 Push-ups 9 Hang power clean @ 50/30kg Open/Basic:…
Mobility: Shoulders + Spine Activation: 2 RDS + BB WU – 1 Length Bunny Hops …
Mobility: Ankles+Hips 2 RDS – 1 Length Duck Walking …
