2018.07.28-29. – Weekend

WU: 3-5’ gymnastic 3 slow round: – 10 Slow pushup – 20m bear walk – 10 Russian swing – heavy A. With a continuously running clock complete the following: – In 7’ find your 3RM Push press ( Open: practice – 3-5 reps) – In 5’ find your 2RM Power jerk (Open: practice – 2-4…

Warm Up: 6’ amrap 200 m easy run 20” squat hold 20” plank hold 20 Mountain climber A)In 8 min work up to daily heavy in Rx:  1 Hang Squat Clean+ 1 Squat Clean+ 1 Front Squat Open: 5×1 complex, same weight B)For time: TC:10’ 3 Rounds of: 5 Clean Rx: 60/40 kg, Open: 40/25…

Warm up: gymnastics A)TRX complex: 3-4 sets: – 8-10 hip lift – 10 mountain climber – 5-7 push up B)10’ min gymnastics practice C)5 rft: – 5/4/3/2/1 Bear complex with increasing weighz – 12 bar facing burpee – 24 air squat – 12 abmat sir up@ medball – 3 rope climb/2 legless D)3 rft: –…

A) Dynamic warm up in 5-6’ like running school, jumps, lunges,glutes act… B) OTM 8’ Rx: Odd: 6/6 heavy lunge steps (back racked) (alternating)~ 65/45 kg Even: 16 heavy Russian swing Open:  Odd: 16 front rack lunge@2x KB Even:16 russian swing C) Power clean’s ladder :2 rounds Rx: Min 1- 3 Lateral Burpee+ 10 power…

Warm up: Gymn+ FT easy pace: 50-40-30-20-10 Simple Under + btw rounds 20” Plank hold   A)Front squat First barbell warm up! 5×3 reps, same weigth 2’ rest btw sets   B)Cindy, 20′ amrap: Rx: 5 C2B, 10 Push Up, 15 Jumping Air Squat Open: 5 Pullup, 10 HR Push up, 15 Air Squat  …

WU:Gymn + Mob 3 rounds: – 8 Wall facing OHS – 10 KB SDHP – 10 Scapula pullups A. Snatch mobility + wu: Snatch sots press in recieving position 3 x 5 B. Power snatch + OHS: 5 x 2+2  RX:climbing for a heavy set Open: practice with a managable weight rest 60-90 sec C….