2020.11.28. SZOMBAT

Wu:gymn+ ankle mobility A: 3 rds /light/ 3 wall climb 6 strict chin pull up 9 kb sdhp 12 cal row B: 4 rds  10 barbell row climbing heavy /focus technic/ 20 russian swing climbing heavy /focus technic/ Rest 90-120 sec C: For time 5 rds 20 push up 20 m walking lunges oh 20/10…

Wu: Gymn+Shoulder mobility A:Amrap 5′ 1 sdhp + 1 swing + 1 clean & press right + cluster + thruster +  left side  2-2-2-2-2-2…3,3,3,3…. B: Amrap 20′ Every rds btw 300 m row and 45 sec plank 10 Power clean and jerk 40% 8 = 50% 6= 55% 4= 60% 2= 65% and max reps 70%…

A. Warm-up: Gym. +  7.5m Walking lunges – Forward 7.5m Walking Lunges – Backward 10 Medball Squat clean  10/10 Side Rotation in Side plank x 3 sets    B. EMOM 5’  Hang squat clean x 6 reps @ 30/20kg    C. Hang squat clean @ 1RM    D. Deadlift  6×2 reps @ 75% of 1RM …

A. Gymn. + Activation 3rds.: • 20/20m lateral monster walks @plate • 10 scapula pull- ups • 12 hamstring curls @ring/fitball B. Weightlifting ☆ Snatch Complex 6×1 / 80% of 1RM P.Snatch/ 2′ rest • 1 Power Snatch + 1 Low Hang P.Snatch + 1 Hang P.Snatch ☆ Back Squat 4×7 / 2′ rest /…

A: Gymn+ 3rds: • 10/10 cuban press • 16 dead bug • 8/8 1-leg hip thrust B: 5 rds: max reps at every movement: • 1 min max HRPU • 1 min max Goblet Squat • 1 min max Burpee • 1 min max V-ups hands on the floor • 1 min Full rest C: 3-4…

1)3 sets for warm up – 20″ hollow hold – 20″/20″ bottom up KB carry – 1′ easy row 2)Kipping pull up, bar MU practice in 6-8′ 3)3 sets – 10/10 paralette one arm dumbbell row – 10 double dumbbell bench press 4)For time – 500 m row, 8 bar MU/ 20 pull up, 20 abmat sit…