A. Warm-up: Gymn + 3 sets of:
15m Bear Walk
10 V-ups
10/10 Half kneeling strict press @ KB or DB
30s. Wall Sit hold
B. Barbell Strict press (from ground)
4×8 reps @ same weight
*Try to heavier than last week!
C. EMOM 20’
Odd: 15 Wall ball @ 9/6kg
Even: 3 Power clean 75/50kg (open 60/35kg)
D. “Core”
1:00 Dead hang on bar (active)
1:00 Plank
1:00 Rest
x 3 sets
HOMEBODY A: 3 sets 10 Glute Bridge 10 Sit-Ups 10 Toe Touches in Push Up Position B: 5 rounds 30 Air Squats 30 Sit-Ups 30 Hand Release Push Up (HRPU) C: 3-5 RDS E90′ 10 Hollow Rock+10 Sec Hollow Hold
A) gymn + 100 SU’s + E30″ (inc. 0:00) : 1 down up B) 5k Row in pairs / be fast 😉 / C) Amrap 10′ /u go, i go/ Partner A : 7 WB Partner B : 1 rope climb ascent A : 7 abmat sit-ups B : 7 KBS A : 10 walking…
Mobility: Ankles+Hips Activation: 3 RDS …
A) gymn + 3 sets: – 10m banded X-walk – 10 banded good mornings – 20″ plank w/ alt leg raises + 3′ continuous empty barbell warm-up B) E2’30” for 15′ 1 Squat Clean + 1 Split Jerk (3″ pause at receiving position) (drop!) + 1 Squat Clean + 1 Front Squat @70% of 1RM…
A: Gymn+ 3rds: • 10/10 cuban press • 16 dead bug • 8/8 1-leg hip thrust B: 5 rds: max reps at every movement: • 1 min max HRPU • 1 min max Goblet Squat • 1 min max Burpee • 1 min max V-ups hands on the floor • 1 min Full rest C: 3-4…
1)Warm up: gymn + PVC exercises + 5′ easy row 2)Rack jerk E90″ x 2 reps x 5 sets 2″ pause in split 3)”Bádibilding” 3 sets, 90″ rest btw sets * 2-5 strict pull up * 6/6 half kneeling press@ DB * 8 bent over row @medium weight 4)2x 6′ amrap, 2′ rest btw sets…
