2020-09-22. Kedd
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″
Kapcsolódó bejegyzések
2020.04.21. – Kedd
Warm Up: AMRAP 5′ 10 Walking plank 8 Slow air squat 4 Down ups 2 Get up Johnnie A. E4′ for 20′ – 5 Sets 100 Jumping Jacks 50 Thruster @ Pet Bottle B. Gymnastic Swimming C. 4 Sets of 16 OH Sit ups @ Pet Bottle 24 Legs Over The Bottle …
2020.01.25.- SZOMBAT
Wu: gymn+ games A: AMRAP 40′ 50=25/25 one leg double under (open simple) 40 cal cardio machine 30 alternating dumbell snatch 22,5/15kg 20 pull up 10 back squat 40/25 climbing every rds 5 strict toes to bar B: streching
2020.03.17 – Kedd “HomeBody”
A. Warm-up: 20 Opposite arm/leg raises in Tiger pos. 30s. Hollow hold 10 Tempo Air squats [3131] 30 Jumping Jack x 3-4 sets B. 4 rounds for time: 50 Air squat 40 Sit-up 30 Burpee 20 Hand release push-ups *Rest 3:00 btw. rounds C. EMOM 10’ Odd: 45s. Superman hold Even: 15/15s. Single-arm…
2020.07.29. Szerda
A. Gymn. + 3 rds.: • 1’/1′ side plank • 20/20m single arm bottoms up KB carry @8/12 • 15 good mornings @barbell B. Weightlifting ☆ E2′ / 7×1 / @85-90% of 1RM P.Clean • 1 P.Clean + 1 Hang P.Clean + 1 Jerk C. EMOM 16′ 1. 15/12 cals row 2. 20 air squats…
2020.02.20.
Wu: gymn+ Thoracic mob A: Amrap 6′ 50 Jumping jack 25 hand climb 50 jumping jack 25 shoulder tapspush up position B: 4x 8 barbell Z press C: For time 3rds 600m row 10 thruster 30/20 (rx 40/30) 2 min rest 3rds 300 m row 5 pull 10 push up 15 air sq D:tabata 40/20 Side…
2020.05.28. – CSÜTÖRTÖK
Mobility: Ankles+Hips Activation: 2 RDS …