2020.05.26. – KEDD

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…

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 % (…

A) gymn + amrap 6′ – 6 alt. scorpions – 6 cat camel – 6 crab & reach – 6 alt V-ups B) E2’30” for 12’30” 1 Clean Deadlift + 1 Low Hang Clean high Pull + 1 Squat Clean + 1 Push Jerk (3″ pause at receiving position) @85% of 1RM C) EMOM 6′…

Wu: G y m n a s i c + d y n a m i c   m o b i l i t y A: 3 rds 6/6 barbell alt leg hip thrust 20 band pull 20 alt leg v up B: For time MORRISON 50-40-30-20-10 – wb 6/9 kg – box jump 40/50 cm…

t1)5′ amrap 10 m tiger crawl, 8 OHS facing wall, 5 BB snatch deadlift + 5 snatch grip push press BTN, 20″ plank 2)Power clean Rx: 4×2, same w.  Open: practice 3)Chin up 5x 2-3/5-8 reps 1′ rest 4)16′ amrap *8 hang power clean@35/50 kg *16 medball overhead throw@small/medium w. *8 pull up *16 goblet squat@12/20…

Wu:gymn+ wirst mobility A:3 rds 5 wall walk 9 bb power sn 13 wb clean 17 cal row B: 5×3 power snatch choose weight C:3×6 snatch high pull D: 100 reverse lunges wall balls shot to target 9/6 Every rest, 10 deadlift 100/60 kg open(60/35) E:50 abwheel 50 hip extension