1)2 sets
*6/6 half kneeling press
* 12 scapula push up
*6/6 easy KB hang clean
* 6/6 dead bug
2)Strength
5 sets, climbing weight: 1 strict press + 2 push press
90″ rests
3)21-15-9 reps for time
* hang clean@35/50 kg
*ring dip / push up
* btw sets 50 DU /100 SU
4)Strict T2B 3×10
Wu: Gymn + hip mobility A: 3 rds 10/10 kb halo 10 half kneeling double kb press (light kb) 10/10 dead bug 10 goblet squat (light kb) B: Every 3min x 5 – 8 back squat climbing heavy – 8 strict c2b / pull up/ ring pull C:Complete the following workout for time: – 100 wall…
1)5′ amrap 12 hip thrust, 12 m bear crawl, 10 BB deadlift, 30 mountain climber 2)Lifting E90″ x 1 complex x 5 rds Complex: 1 hang squat clean+ 1 tng squat clean Climbing weight, up to 80-85 % of hang sq clean 3)Deadlift 4×3@ ~75-80 % 2′ rest btw sets 4)12′ EMOM Min 1- 12-15 medball squat…
Mobility: General Activation: 3′ (3RDS-No Rest) …
A. Warm-up: 50 Jumping jack 10 Reverse snow angel + 30s. Plank 10/10 KB snatch (hang) @ 8-12kg 15 Goblet Squats x 2-3 sets B. EMOM 5’ 10 Overhead Squats @ Empty BB C. Every 5’ x 3 sets 60 Double-unders / 100 Single-unders 10 Squat snatch 40/25kg 30 Double-unders / 50 Single-unders …
Mobility: Ankles+Hips Activation: 2 RDS – 8/8 Single Leg Glute Bridges – 8 Double DB Bent Over Rows – 10 Ballistic Cable Band Pull Through …
Wu: gymn+Pvc shoulder mobility A: 3 rds light 8/12kg 4/4 kb clean 4/4 kb jerk 4/4 lunges 4/4 ohs B: 5×3 Push jerk climbing C: Tc 10′ 3rds 3/2 peg board (open the midle) 75 du ( open 125 simple) 2′ rest 24-16-8 – Alt Db c&j 22,5/ – Knee to elbow D: 3×8/8 bulgarian split sq
