2019.09.20. Péntek

A. Warm-up: Gymn +  3 sets of:  10 PVC pass through 10 Reverse Snow angel  10 V-ups  30m Double KB front rack carry @ moderate weight  B. Power snatch – heavy single or 1RM in 8-10 min.  Open: KB snatch or Power snatch practice  C. Snatch high pull x 2 reps @ 100% of B…

  A. Gymn. + Scapula activation B. 1 attempt:  Max reps strict pull-ups (wide grip)   C. Core strength 4 sets (1’ rest btw sets) 30″ Plank (roll out & back with arms on fitball) 20 Reverse crunches 10 Tempo v-ups (2″ accentric)   D. EMOM 14′  Odd: Box Jump over /14,16,18,20,22,24,26 Even: Am. swing…

A. Warm-up: Gymn. + Hip mobility Then.. 2 Rounds of: 1 Inchworm + 3 Push-ups x 5 reps  Single-Leg RDL x 15/15 reps @ without w. Single-ARM Strict press x 15/15 reps  Alt. V-ups x 20 reps  60s. Squat pos. Hold    B. For time:  12-9-6 reps of: TC: 7’  STOH @ 60/35kg  Front squat…

SMR + Gymn. + A. AMRAP 10′ 20 cals on cardio machine (200 m run if you want) 10 Pushups 15 Air squats B. 5 rounds of: 16 Alt. floor presses 16 Alt. pendlay rows /1’30” rest btw sets/ C. For time: 21,18,15, 12…3 Jumping squat GTOH @20/10 plate D. 3 sets of: 15 banded…

A) gymn + amrap 5′ 5 glute bridge V walk outs 10 crab & reach 30 jumping jacks B) E10″ for 14′ 1) 4 burpees 2) 4 empty bar thrusters 3) rest 4) 4 pull-ups (rx:c2b, open:ring row) 5) 8 DU’s 6) rest C) 6 sets: 5/5 box step ups with heavy slam ball (only…

Wu: Gymn + smr + mobility A: 2 rds 12 alt db snatch light 12 med ball cluster 24 bird dog B. Wodzilla 1 rds 10 du 10 snatch (60/40) open 50/30 crosstraining 25/20/15 kg plate 2 rds 20 du 6 muscle up open: pull up + ring dip or push up crosstraining ring row+…