2019.11.30. Szombat
A. Gymn. + Warm-up together
B. For max reps target burpee 4 rounds of 5′ /3′ rest btw, sets/
400m row
60 DU’s / 100 Single-unders
20 SDHP’s @42,5/35
× max reps target burpee
C. Cool down
Kapcsolódó bejegyzések
2019.02.05 Kedd
A. Warm-up: Gymn + Amrap 8’ 50 Double-unders / 100 Single-unders 10 Reverse snow angel 5/5 Half kneeling KB strict press @ easy 10 Kang squat @ without weight B. Max unbroken Double-unders *only 2-3 attempt C. “DT” with box 5 Rounds for time: 1 Round of “DT” 15 Box jump @ 60/50cm Tc: 15’ …
2019-12-19. Csütörtök
1)6′ amrap – 8 wall snow angel – 12 banded row – 20″ plank – 1/1 turkish sit up – 20 jumping jack 2)Strict pull up 5 x 3-8 reps 1′ rest btw sets 3)12′ OTM Odd: 5 heavy dumbbell man makers (row, push up deadlift & clean; no press!) Even: 15 L-sit up 4)12′ AMRAP…
2019.01.23 Szerda
A. Warm-up: 60s. Shuttle Run 15 Reverse snow angel 10/10 Upright row @ KB or DB 30/30s. Side plank x 3 sets B. Warm-up for Snatch 3-5 min. Then.. For time: 10-8-6-4-2-4-6-8-10 Tng Power snatches @ 50-55% of Snatch 1RM TC: 10’ C. For time: TC: 8’ RX: 21 Pull-ups 15 C2B 9 Bar MU…
2019.08.01. – Csütörtök
Wu: Gymn + shoulder & wrist mobility A: 2 rds 1min work 15 sec rest and change – skierg – lateral box step over – wall climb – bench T-spine mobilization (pvc) B: Otm 8’ – 3 shoulder press (+5% last week) – 7-8 bar muscle up open: c2b + ring dip or pull up…
2019.07.23. – Kedd
Wu; Gymn + mobility A: 3 rds 10/10 donkey kicks 30 jumping jack 10 goblet thruster w. Light kb 30 montain climbers B: rx: 5×2-3 strict ring mu open: ring mu practice or ring pull up and dip C:Emom 24’ – 10 thruster 40/30 kg open : 30/20 – 1-2 rope climb rx: leg…
2019.10.29. Kedd
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…