2019-06-15-16. Hétvége

A. Warm-up: Gymn +  3 Rounds of:  10m Monster walk (5-5m)  5 Inchworm  15 Air squat  15 GTOH with plate 5/10/15kg  B. “BIG CLEAN COMPLEX” @ warm-up + only 2-3 attempt in 10-12 minutes.  *High hang squat clean + Hang squat clean + Tng squat clean + Push press + High hang squat clean +…

A)Warm up: 2 rounds * 6 OHS facing the wall * 6 goblet squat with 2” pause * 12 dead bug * 200 m run  B)Lifting, strength a)OHS daily 3 rep in 8’ b)Back squat 3×2, same w.@~90-92.5 % of 1 RM 2-3’ rest btw sets C)WOD: 25’ AMRAP – 20 alt. DB/KB snatch@12-20 kg…

A. Gym. + Scapula activation B. 3 sets: 5 strict pullups 10 chest supported  row @ medium DB  C. Core strenght 3-4 sets (1’ rest btw sets) 10” L- hang hold 10 GHDSU’s / 10 weighted abmat situps 30” plank (hands on fitball) D. For time: 10-9-8-7-6-5-4-3-2-1    SDHP       RX: @50/35  OPEN: 42,5/27,5…

A. Warm-up:  1:00 Cardio machine / 200m Run  10/10 Single-Leg RDL @ use KB or DB  20 Steps walking lunges  20 Alt. V-ups  30s. HS hold  x 3 rounds    B. Handstand push-up practice  RX: Def. Strict HSPU 5×3 reps    C. Every 4’ x 8 Rounds (32min.)  20m Double KB or DB Front rack…

A) gymn + 20 reps of: Scap pull up Jumping Jack Alt Vup Air squat Walking plank B) Max reps strict C2B (open : banded strict C2B) Then 3*15 banded BTN pull down C) Front squat 4*3 @85% D) AMRAP 10′ 2,4,6… – alt. Devil presses (you choose the dumbbell) – *10m shuttle run E)…

Gymn. + 3 rounds: 15 m bear walk – 15 m tiger walk 5 low hang power cleans 5 front squats 5 push presses @empty barbell A.E30″ for 5′ 1 C&J @40/25 kg E30″ for 4′ 1C&J @50/35 E30″ for 3‘ 1 C&J @60/45 E30″ for 2′ 1 C&J @70/55 E30″ for 1′ 1C&J @80/65…