SMR + WU with Barbell:
3rds
1′ skierg
5 Low hang power clean @empty bar
5 squat clean
10 Air squats
30 Mountain climbers
10 wall slides
B. Every 45 secs for 9 minutes 1 Clean & Jerk @75/80% of 1RM
C. Clean High Pull
3×3 @100-105%
D. Metcon
10 RFT
1 Bear complex Rx: 70-80/40-50, OPEN: 40-50/30kg
20 DU’s/ 50 SU’s
TC: 15′
E: Accessory
4 rds
30/30” side plank hip thrust
10/10 windmill @heavy kb
Wu: Gymn +Hip and Shoulder mobility A: 3 light rds 12 shoulder taps (hspu position) 10 tempo air sq 5211 8 bb sq clean 12 „S” B: 10 min RX: Find your heavy complex, Open: focus on technics 1 power clean +1 hang sq clean +1 power jerk C: Every 3 min x 5 (15 min) 3…
A. Warm-up: Gymn. + Amrap 8’ 45s. Jump Rope 10 Down-ups 20 Alt. V-ups B. Double-unders practice in 5-8 min. (If you can, accumulate 300reps) C: Emom 8 – 16-20 kneelig see saw kb press – 4-12 chin up D. Metcon 10 Rounds for time: 10 Alt. DB snatch @ 22.5/15kg (RX…
WU:3-5’gymnastic 2 rounds: 5 Walkout 10 Slow push up 10 Ring row 10 Lunge A. 8’ handstand walk practice Open: handstand hold and freehanstand practice B. 8’ Kipping Pullup, C2B or Bar MU practice Rx: EMOM 6’ – 3-5 Bar or Ring MU C.Metcon 3-4 rds. Tc:20 min 80 DU (160 SU) 12…
Wu: gymn + ankle & elbow mob A: 3 rds 12 lateral box step 30 m bear walk 12 cal skierg B:10 min Split jerk technic / practice C: Metcon For time 30 hang clean and jerk 30/20 (rx 40/30) basic: double kb/db 30 lateral burpee 30 hang snatch 30/20 ( rx 40/30) -15…
A. Gymn.+ Scapula activation + Hip mobility + 5′ moderate tempo row B. 3 sets • 5/8 false grip strict ring pull- ups • 16 alt. pendlay rows @2×16/24 C. Core Strenght ☆ 3 sets: • 20 double leg lifts on parallettes • 20 v- ups • 20 crunches D. AMRAP 12′ • 30 DU’s…
Wu: Gymn+ mobility 3 rds 30 hamstring curl w,band 10 scapula pull up 30’ shoulder taps hspu pos 10 90/90 hip A: Bsq 5 reps 40 % 5 reps 50 % 5 reps 55 % 5 reps 60 % 5 reps 65 % max reps 70 % B: Metcon 3 rds 50 du /100…
