2024.08.23. Péntek

 Gymn. + Amrap 8′ • 1 min shuttle run • 12 dead bugs • 12 good mornings @plate • 8 squats   Practice: du, pull up, mu, hspu Back Squat 3×10 @moderate weight Metcon: For time: 15-12-9-6-3  -Burpee  -Shoulder Press @ 40/25  -Pull- up EMOM 9′ -30 Russian Twists @medball -20 Sit-ups @medball -Rest

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. + 4 Rds.: • 20″/20″ copenhagen side plank • 20/20 m front rack carry @16/20 • 40″ superman hold B. Weightlifting ☆ 5×1 Complex / 2′ rest btw sets / @80% • 1 P.Clean + 1 Jerk + 1 Low Hang P.Clean + 1 Jerk C. Metcon For Time – 5 Rds.: •…

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: 2 RDS                                                                         …

Wu: SMR + thoracic & hamstring mobility A: 45 s work 15 sec change and rest 2 rds – sumo deadlift high pull w. Kb 12/16 – cat camel – 90/90 hip mobility – hip alt thrust B: E90’ x 8 3 Clean & jerk 60-70% ( focus on technik & speed) C: Metcon For time…