2018.07.21-22. – Weekend

A. Warm-up:  20 Opposite arm-leg raises in Tiger Pos.  20 Band pull-apart / easy band  20 Cossack squats  x 3 sets  B. Pistol squat “practice”  RX: weighted pistol squat x 6 reps alternating  x 5 sets  C. 3 rounds for time: 20 Wall ball @ 9/6kg 20 Alt. 1-arm KB hang power clean @ 24/16kg…

WU: 3-5’ gymnastic 3 rounds: 10 Ring row 10 Jumping squat 10 KB Shoulder press – light    A. 3 rounds: 45″ MU  (ring or bar) (Open: pullup) 45″ rest 45″ Ring dips (Open: Banded or Dip on box) 45″ rest 45″ OH Walking lunge 20/10kg (Open: 15/10) 45″ rest   B. EMOM 10′ Rx:…

A:Rx/ open 2rds 15 cica hát , homorú hát 15 power clean and press empty bb  15 m monster walk and 15 back 15 goblet squat 4-6-8 kg kg kb 15 cluster empty bb B: 8min Rx Find your 1 reps cluster open: 1power clean+1fs+1power jerk: Focus technic   C: 4×4 3 sec Pause Back Squat…

WU: Gymn + Mob 3 rounds: – 10 Good morning to squat to GM to stand complex – 10 Snow angel A. Hang clean from beyond the knee RX: work up to a heavy triple in 10-12 min Open: work up to a medium triple in 10-12 min (focus on technique) B. Back squat RX:…

A. Warm-up:  5-7 mins. SMR  +  3 Rounds of: 10 Medball clean @ 6/9kg  3 Broad jump  30/30s. Side plank B. For time: RX:  15-12-9-6-3 Heavy wall ball 12/9kg  5-4-3-2-1 Muscle-up (Ring if it possible)  TC: 9’ OPEN:  15-12-9-6-3 Wall ball 9/6kg  10-8-6-4-2 Pull-up or Inverted Ring row  TC: 9’ C. RX:  Power clean Daily max…

Warm up: 3 sets: * 30” HS hold * 14 Bird Dog * 20 Shoulder taps in plank * 10 light Kb am swing * 10 cossack squat A)Work up to heavy in 10 min: – 1 Hang Power clean – 1 tng Power Clean – 1 Front squat – 1 Push Jerk – 1 Rack…