2018.12.01-02 Weekend

Gymn + wu A) 5 sets (each side) 2 candlestick roll to pistols + 6-12 pistols (Don’t touch the ground with the other leg) B) EMOM 30′ – 6sets 1) 13/10 cal ski 2) 5/5 kb snatch 3) 13/10 cal row 4) 5/5 kb thrusters 5)30″ wall sit

A) Gymn + wu B) daily max (10′) 1 squat clean + 2 fsq C) 3 RFT: 5/5 kb snatches ( no deadsnathes ) @ heavier then u usually use 10 hspu 30 air squats Tc:6′ C) 12-9-6-3 Strict pull ups 2x pushups (For quality) D) 30-20-10 Reverse crunches Straight body ceiling reaching crunches

WU: 3-5’ gymnastic 3 rounds: 10 Pushups 60 Single under 10 Scapula pullups   A. 4 rounds: 5 Wall Climb – rest 45”  (Open: 3-4 Wall climb) 50 DU – rest 45”  (Open: 100 Singles) 8/8 KB Half-kneeling shoulder press – rest 45” 15 Ring row – rest 45”  (Open: 10-12 Ring row)   B….

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@…

Warm up: 3 sets: – 10 m bear crawl – 10 barbell push press – 5 barbell muscle snatch – 15 down up 1)Snatch : power or squat, what you want In 10′ min find your daily 1 RM, and do some back off sets in easier weights. Open: 4-5x 2 reps, same weight~ practice….

Gymn + wu A) E90″ for 7’30” – 5sets 8 shoulder press @50-40/35-25, immediately into 16 UB push ups B)3*20 fsq , climbing (in 10′) C) E30″ for 16′ – 8sets 1) 8 pull ups 2) 6 target burpees 3) 8 T2B 4) 6 box overs D) 60 bb side band