2018.10.31. – Szerda
Gymn + wu
A) E90″ for 7’30”
8 s pull ups , immediately into 16 ub ring rows
B) 5*10 DL , climbing (in 10′)
C) E30″ for 16′
1) 8-6 hspu
2) 8 vups
3) 16 DU’s
4) 8 KBS @24/16
D) acc 2 mins hollow hold
Kapcsolódó bejegyzések
Weekend
Warm up: SMR+ gymnastics A)8-10 min for practice on the weaknesses (pistol squat, DU, Muscle up… B)For time: – 400 m run – 20 Deadlift @ 100/70 kg (Open: 70/ 45 kg) – 400 m run – 20 Back squat @ 90/60 kg (Open: 69/ 35 kg) – 400 m run – 20 Power Clean@…
2018.05.28. – Hétfő
WU: 3 rounds – 20 Montain climber – 20 BND good morning – 10 Scapula pull up A. Deadlift Rx:4 x 4 80-90% @1RM Open: 4 x 6 60-70% B. AMRAP 20′ Rx: Run 400m 50 DU Run 200m 15 Target Burpee Open: Run 400m 150 Single Run 200m 15 Burpee C. Rx: Max reps…
2018.12.19 – Szerda
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: Amrap 12′ 1-2-3-4…etc Thruster 40/30kg Lateral burpee Am swing C:3rds 10/10 windmill 10 sttb D: Streching, SMR
2018.09.13. Csütörtök
WU: 3-5’ gymnastic 3 rounds: 10 SDHP 20/12kg 10 Jumping squat 10 KB Shoulder press – light A. EMOM 15’ 0 – 5 min: Rx: 5 Power Clean & OH @50% 1RM PC&J Open: 5 Power Clean & OH – light weight 6 – 10 min: Rx: 4 Power Clean & OH @60% 1RM PC&J Open: 4…
2018-10-05-Péntek
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…
2018.10.11 – Csütörtök
Warm up: gymn + mobility A: 3 light rds 15 good morning w. band 10/10 windmill+press 5/10kg plate 15 barbell glute bridges B: OTM 16′ – 10 deadlift Rx: 100/60kg Open: 80/40kg – 12 floor press Rx: 24-32kg/12-20kg Open: 16-24kg/8-16kg kettlebell – 10 barbell row RX: 70/50 kg Open: 50/35kg – 8 push press Rx:…