2020.04.25-26. SZOMBAT-VASÁRNAP

A: 4 sets 6 scorpion 6 crab reach 6 jump down up 6 sit up to reverse bridge   B: „BOB” 13-12-11-10-9-8-7-6-5-4-3-2-1 hand release push up air squats V -ups   C:3 rds 21 biceps curls 21 triceps

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″

HOMEBODY 12. NAP A: 1 mins of:  (2-4 steps forward – 2-4 steps backward) – bear walk  – spider/crab – tiger – dwarf B: For time:  21-18-15-12-9-6-3 – Down-up 6-12-18-24-30-36-42 – alt. V-ups TC: 20′ C: Accumulate 6 mins Wall Sit *Every break : 6 Jumping Squats (The rests must be shorter then 30 secs.) D:…

1. 3 sets • 14 dead bugs • 14 banded pull-aparts • 14 bird dogs • 14 alt. lunges • 7/7 strict presses 2. 7 rounds @moderate weight /focus on the quality/ /1′ rest btw set/ ▪︎ squat clean ▪︎ 1 push jerk ▪︎ 1 front squat ▪︎ 1 split jerks 3. E3′ for 24′…

Wu:gymn+ankle mobility A:2 rds light 20 lateral box over step 20 V ups 20 m bear walk 20 hrpu B: 5×4 push jerk (no tng) focus techik C: „AOhjeee” 21-15-9 Cal row Thruster 50/35 (open30-40/20-25) Ttb 2 min rest 15-12-9 cal row burpee over row D:Tabata:Hollow rock  E: streching

Wu: Gymn+Pvc mobility A:3rds 14 cal row 14 hrpu 14 skeater jump 14 hip thrust B: 10 tc 5 reps Partner deadlift (climbing) C: Amrap 14′ Valentin Day 14 syncro wb 14 syncro ttb or ttchest 14 syncro air sq jump 2x 14 m partner carry 14 syncro dl 70/50 14 syncro Gtoh 20/10 plate D:…