1)Warm up games; hip + shoulder/wrist mob.; barbell warm up
2)Clean andj jerk 3×2, same weight
3)21-15-9 reps of
– T2B
– HR push up
3′ rest, then 21-15-9 reps of
– pistol squat
– dumbbell alternating snatch@10/17.5 kg
21-15-9 reps of
– cal row
– GTOH@30/45 kg barbell
1)2 rounds as warm up – 15 down up – 10 scapula push up – 8/8 dead bug – 3x [1 clean+ 2 push press] barbell – 20″/20″ side plank 2)1 clean + 2 push press 4 sets same weight 3)For time – 750 m row, 75 DU (double SU), 50 push press@15/20 kg BB –…
1)5′ amrap 1′ easy row, 6 walk out, 15 m bear crawl 2a)Strict pullup w/ underhand grip (chin up) 4x 3-8 reps 2b)Side plank 4x 20″/20″ 3)Squat clean E90″ x 2 reps x 5 rounds, same w. 4)Rowing intervall 5 x 2′ row/1′ rest/walk Try to do same pace and cal at the 5 rounds. 5)Sandbag deadlift 3×10
A) gymn + 2 sets of : – 14 alt. single leg hip thrusts – 14 deadbugs – 14 toe touches in push up pos. – 14 jumping squats B) E2’30” for 15′ 1 Squat Clean + 1 Low Hang Squat Clean + 1 Front Squat + 1 Push Jerk (3″ pause at receiving position)…
Wu: gymn+ elbow mob A:2 light rds 20 dead bug 15 frog bridge 10 barbell side back squat deep position 5 kang sq B:E3min x5 -8 bsq +2,5 % previous week -6-8 sctb + 1-5 kg C: 3 rds 20 alt devil press 30 cal row 20 wall ball D: Acc. 50 barbell biceps 50 barbell…
HOMEBODY 17. NAP A: 3 sets 10 PVC or Stick pass throught 10 PVC or Stick Good morning 10 Scapula Push-ups 10 Downward Dog Alt. Toe touch B: 8 rds „Thruster Baby” 25 Thruster w. double ásványvíz 50 du/100 simple under / plate hops C: 3rds 30 biceps curls w.ásványvíz or weight 15/15…
1. WU. + 2 sets of: • 5 scapula pull- ups • 8/8 split squats • 5 scapula push- ups • 8 drop squats 2. Snatch Balance Practice / 5×3 increasing weight 3. E2′ for 10′ • 5 Hang Squat Snatches @50/35 35/20 • 40 DU’s / 80 Single unders 4. Not for time ▪︎…
