Wu: Gymn+ Full body dynamic mob
A: 3 rds
7 tempo kb deadlift left arm (3131)
14 alt v-ups
7 tempo kb deadlift right arm
14 knee to elbow ( plank position on ring)
B: E3MOM x 4
– 7 front squat choose weight
– 7-10 ring pull up
C: For time
Buy in:
100 double under
Then
10-8-6-8-10
Burpee + alt kb dead snatch
every rds btw 100 m shuttle run ↔️10 m
out: 50 du
D: 3 rds
8 du kb bent over
8 barbell triceps
E: Streching
Mobility: Shoulders+Hips Activation: 2 RDS -10 BB Snatch Grip Presses …
1. 2 sets: 10 cat-camel 16 dead bugs 10 scorpions 30″ superman hold 2. For time: – 50 Tuck Jumps or Box Jumps or Chair steps – 50 Bent over rows – 50 Russian swings – 50 Goblet lunges – 50 V- ups or Tuck- ups – 50 Push press – 50 Supermans – 50…
1)2 rds – 6/6 shoulder taps in tiger position – 6/6 single arm deadlift with KB – 20″/20″ split squat hold – 10 hollow rock 2)Lifting E90″ x 1 complex x 5 rds Complex: 1 squat clean + 1 FSQ + 1 jerk Climbing weight, up to 80-85 % of jerk 3)Strength: Deadlift 4×3@ 80 % (…
1)6′ amrap * 5 inchworm *10 glute bridge * 5 burpee * 5 BB deadlift + 5 muscle clean + 5 press * 20″/20″ side plank 2)Lifting: 1 hang power clean + 1 power clean E90″ x 5 rds 3)Seated good morning (on box) 4×10, same w. 4)Buy in 1000 m row, then 3 rds *…
A. Gymn. + Activation 3rds.: • 20/20m lateral monster walks @plate • 10 scapula pull- ups • 12 hamstring curls @ring/fitball B. Weightlifting ☆ Snatch Complex 6×1 / 80% of 1RM P.Snatch/ 2′ rest • 1 Power Snatch + 1 Low Hang P.Snatch + 1 Hang P.Snatch ☆ Back Squat 4×7 / 2′ rest /…
1)3 sets *6/6 snow angel *6 OHS facing wall *6 BB press *10 down up 2)Weightlifting:Rack jerk Open: practice in 8-10′ Rx: 4×3, same weight, from rack 3)20-15-10-5 reps of: *kipping HSPU *box jump overs *burpee 4)Plank 3×45″
