2024.04.06. Szombat

Wu:gymn+ wirst mobility A:3 rds 5 wall walk 9 bb power sn 13 wb clean 17 cal row   B: 5×3 power snatch choose weight   C:3×6 snatch high pull   D: Metcon 100 reverse lunges wall balls shot to target 9/6 Every rest, 10 deadlift 100/60 kg open(60/35)   E:  Acc 50 abwheel 50 hip extension

A. Warm-up: Gymn + 3 sets of:  15s. Hard + 45s. Easy tempo Row 2 Wall climb  24m (2x12m) Double KB front rack carry  10 Hollow rock  B. Tall kneeling Double KB push press  x 5-8 reps @ moderate/heavy  x 3 sets  C. Dead stop HSPU  RX: Strict @ 3-5 reps  Open: Kipping @ 5-7…

A: smr, gymnastic, mobility B: 3 rds 10 90/90 hip 5 hindu push up 10 russian baby maker C:”Easy Annie” Rx: 50-40-30-20-10 du’ abmat sit up Open:125-100-75-50-25 simple under abmat sit up D: Metcon: partner workout 4 rds 10 bsq Rx:100/60 Open:70/50 basic: goblet sq 10 bench press Rx:80/55 Open: 50/30 basic: kb floor press 500m run / 600 m row E:…

A. Warm-up:  Easy “Amrap” in 8 mins.  10m Walking Lunges  10 V-ups 10 PVC OHS  45s. Handstand hold  B. Power snatch – warm up to 50-60% of 1RM  Then.. For time: 10-8-6-4-2-4-6-8-10 reps of: Unbroken Tng Power snatch @ 50% of 1RM Snatch  C. Every 2’ x 5 sets  Back squat x 5 reps @ 70%…

Mobility: Shoulders+Spine                                Activation: 3RDS + Barbell WU                                                                   …

A. Warm-up: Gymn. + Hip mobility Then.. Amrap 8’  12m Tiger crawl  12m Duck walk  12 V-ups  12 HR push-ups  12 Band pull-apart  B. Every 2’ x 5 sets  Back squat x 5 reps @ 72.5% of 1RM  C. Practice in 5-8 min. @ you can choose  Strict Ring MU /Bar Mu Ring MU /…