2020.05.30. – SZOMBAT

Wu: gymn+shoulder mobility A: easy cardioburpee park 2:30 skierg 5 burpee 2:30 row 5 burpee 2:30 aab 5 burpee B:BB wu  5×3 Push Jerk climbing heavy C: For time 30 push jerk 40/25 (open 30/20) 15 pull up  20 push jerk 50/35 ( open 40/25) 10 c2b 10 push jerk 60/15 (open50/30) 5 Bar muscle up…

1)PVC warm up, shoulder mob., 5′ cardio machine easy, barbell warm up 2)Power snatch E90″ x 2 reps, 5 rounds, same weight 3) Snatch deadlift 5×3, not tng, 90-100% of your 1 RM sn 4)3 rounds for time  – 20 box jump over  – 20 russian swing @heavy KB – 20 cal row 5)Superman hold tabata    

A. Gymn. + Warm-up: 15/15 Single-arm Russian Swing @ Easy!  20 Plank to Push-ups 60s. Squat pos. hold 30s. Handstand pos. hold x 3 sets    B. 3 Rounds for time:  10 Clean & Jerk @ 60/40kg  10 High Box jump @ 80/60cm    Rest 5:00   C. 3 Rounds for time:  10 Bar MU’s…

1)2 sets as WU * 12 snow angel * 10 empty BB good morning * 20″ HS hold * 20″ plank 2)9′ EMOM Min 1- 30″ paralette L-sit hold Min 2- 20″/20″ side plank hold, 1x KB in overhead hold Min 3- 6/6 half kneeling press@ KB 3)10′ OTM Odd: 3 push press@medium w. Even:…

A: 3 set 0-45 sec: 45 sec high knee run 1:00-1:45sec: 45 secplank to push up 2:00-2:45sec: 45 sec jumping jack 3:00-3:45 eec: 45 sec deep squat hold B: „Saturday Party” 250 simple under 50 alt snatch w. Bottle/ weight/kb/db 200 simple under 40 alt snatch 150 simple under 30 alt snatch 100 simple under…

A. Warm-up:  EMOM 10’  Odd: 5 Jump to knee + 10 Air squat  Even: 30s. Weighted plank (use backpack “hátizsák”)  B. 3 Rounds for time:  5/7 Wall climb  10/15 Push-ups 50 Air squats  C. Rear delt fly with “Ásványvíz” 2×1.5/2 Liter  5×10 reps  *Rest as needed btw.  D. For time:  100 Hollow rock *every brake…