Mobility: Shoulders+Spine
Activation: 2 RDS
– 10 BB Shoulder presses
– 10 Ring Rows
– 60″ Simple Under
A. HSW Practice 10-15″
B. Strict Pull-Ups_5 sets
20″ on for max reps
1’10” Rest
C. Metcon
5 RFT:
– 10 Push Presses @40/30
– 20 Air Squats
– 30 DU
D: Acc
3-4 rds
8 pandley row
16 skull chrushers
A) gymn + 3 RNFT: – 6 inchworms – 6 get up Johnny – 30″ plank with alt. leg raises B) Max reps of Strict HSPU rx: parallette op: kipping Then 5x 4-5 80% (hands and head at the same height) then 3 * 8 db KB Z-press (you choose the weight) C) 4*3 Power…
A. SMR + Gymn. + Amrap 6′ 10-10 Upright rows 8-8 Cross body deadlifts 12 Cossack squats @easy kb B. E2′ for 14′ 40 DU’s / 100 Simple unders 2 Power Snatches @70% of 1RM C. 5 sets of: 6 Snatch grip shoulder presses btn @choose the weight 6-12 Strict pull- ups D. Acc EMOM 10′…
A. Warm-up: Gymn + 3 Rounds of: 10m Monster walk (5-5m) 5 Inchworm 15 Air squat 15 GTOH with plate 5/10/15kg B. “BIG CLEAN COMPLEX” @ warm-up + only 2-3 attempt in 10-12 minutes. *High hang squat clean + Hang squat clean + Tng squat clean + Push press + High hang squat clean +…
Wu: Gymn+ Amrap 7′ 20 dead bug 20 invers dead bug 10 squat rock 30 jumping jack A: 10 min Hspu, Hand stand walk practice Rx: Amrap 10′ 15 m 1 pegboard / 1-3 bar mu B: Emom 30′ – 50 du/ 100 simple – 12 alt box step w. du heavy kb – 15/12…
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 +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…
