Mobility: Shoulders+Spine
Activation: 3RDS + Barbell WU
– 1 Length Inchworm
– 10 BB Row
– 10 Jumping Air Squats
A. E2MOM 10′ _ Shoulder Presses
5×5 @ 75%
B. Metcon
12′ AMRAP
– 6 Power Clean & Jerk @50/35
– 12 Jumping Lunges
C. Acc
5 Sets
4 Push-ups + 4 Plyometric Push-ups
8 strict toes to bar
16 barbell side
Gymn: WU: 3 RDS 30″ Wall Seat 20 Keeing Hand Cirlce Forward 12 Air Squat 20 Keeing Hand Cirlce Backward A: Practice 10 min -hswlk -ring or bar muscle up -hspu -double under rx: Amrap 10’ 10 m hswlk 3 bar mu 5 hspu 50 du 30-45” rest B: E90’ for 12 -8set 3…
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
Wu: Gymn+shoulder mob A: Amrap 6′ 6/6 scorpio 10/10 one leg hip thrust 5 down up 10 /10halo B: shoulder press 5×8 C:”Dumbell party” Amrap 18′ 10 left arm push press 10 burpee box step overs w. dumbell 10 right arm push press 200 m ↔️Inga run (10m) a 250 m row 20 alt hang…
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…
A. Gymn.+ Activation 2 rds: 15-15 m side monster walk 1′ plank 10/10 1-leg hip thrusts B. Weightlifting 6×1 1 P.Snatch + 1 Hang P.Snatch + 1 Low Hang P.Snatch /increasing weight/ 3×3 Snatch deadlift @75% of 1RM snatch C: Tempo Back Squat 3×5 /increasing weight, 3-1-×-×/ D. Metcon 4 RDS For time:…
Mobility: Full Body (Ankles,Hips,Shoulders,Thoracic Spine) Activation: 2 RDS – 20 Dead Bugs …
