2020.05.09. – Szombat

Mobility: General                                  Activation: 2 RDS                                                                     …

A. Gymn.+ 2 rds.: • 40″/40″ side plank • 20/20 m front rack carry @16/20 • 2/2 TGU’s B. Weightlifting ☆ 6x 1 Complex @ 75% of power clean max /no tng/ • 2 P.Cleans + 2 Jerk + 1 P.Clean C. /1. AMRAP 6′ • 8 OHS @16/24 KB • 8 Target burpees 3′…

A. Gymn. + Scapula activation B. 3 attempt: / 2′ – 3′ rest btw sets • Max reps strict pull- ups /wide grip/ C. Core Strenght / 3 sets • 30″ plank • 20 reverse crunches • 10 tempo v-ups / 2″ accentric D. Alex’s Birthday Workout: Happy 27th Birthday For Time: ☆ 200m pinch…

1)3 sets * 30″ superman hold  * 5 BB muscle snatch * 6/6 lunge steps * 30″ high knee run 2)Lifting: E90″ x 5 sets x 1 complex 1 snatch high pull + 1 power snatch + 1 OHS (Open: 1 snatch high pull + 2 power snatch) 3)Strength: BSQ 3×3, same weight 2′ rest 4)For…

A) gymn + 2 sets of :  – 2/2 TGU – 8 cossack squat – 8 ring rows – 20 jumping jacks B) MAX REPETITION Strict Pull-up ! (max 3 attemps) C) 5 sets of:  – 8 zercher squat, inc. – 10/10 single leg hip thrusts (2″ pause at top) D) 30 Burpee & SB Over…

A) gymn + amrap 7′ (easy) – 3 atomic sit ups – 6 Halo – 9 GTOH – 12 Russian Twists @10/5 Plates B) E90″ for 9′ 7 pendlay row w/60/40kg + 11 lat. pull down C) For time : – 800m Run – 40 Thrusters w/42/30kg – 400m Run – 20 Thrusters – 200m…