SMR & GYMNASTIC & MOBILITY
A: 3 sets
6 snow angel + joga push up
8 / 8 one leg rdl
10 barbell press behind neck
B: E2mom x 5 focus on a technique max load 60%
1 pause power clean 2 sec pause catch position
1 squat clean
1 pause jerk (push,split)
1 jerk
C: „In the air to night”
10 rds
3 clean & jerk rx:60/40 sc:50/35 ct:40/25
6 bar facing burpee
9 am swing rx:24/16 sc:20/12 ct: 12/8
D: 3 sets
10/10 side cross dip star
10 diving squirrels
CROSS SMR + General warm-up + Mobility A. 3 sets: 6/6 Pess in split squat position (knee is in the air, slightly above ground) @ light KB 6/6 upright row w/ same KB ( high elbow) 6 Tempo Goblet squat ( 3″ down, 3″ hold, fast up) B. Lifting – Clean 1 set @ empty…
WARM-UP A. AMRAP 5’ 20″ JUMP ROPE 5/5 SIDE LUNGES 5 DOWN-UPS 5 PRESS @BB B.AMRAP 4’ 3 HSPU 3 SHOULDER PRESS TO 60% STRENGTH STRICT PRESS_E90” 6X2 @75% WOD_TC:13’ 10RDS_FOR TIME 30 DU 5 HSPU (B: 70 SU; PIKE PUSH-UP ; RX: 40 DU, STRICT HSPU) ACCESSORY 3 ROUNDS FOR QUALITY 10 DB…
A) gymn + amrap 7′ – 10 reps 90/90 – 10 bird dogs – 10 dead bugs B) barbell warm up for the lifting, then.. Daily max in 9 mins : 1 power snatch + 1 low hang power snatch + 1 hang power snatch + 1 high hang squat! snatch C) 4×3 low hang snatch…
1. Activation 2 rds: * 200m Jogging * 10 Stiff leg deadlifts @easy db KB * 10 Bench presses @easy db KB 2. Back Squat 3×5 Jumping squats @20% of 1RM Back Squat Find your heavy single, then 3×5 @80% of 1RM Back Squat 3. Squat Snatch 5×2 /No TNG/ @75% 4. 10 Rounds For Time…
CROSS SMR + General warm-up + Mobility A. 2 sets: 1 x gymnastics swimming ( 4x 30″ ) 10/10 single leg RDL @ light KB (6-8-12kg ) 10 tall muscle clean into front squat @ PVC B. Lifting ~ Squat Clean Emom 4′ 1 Squat clean + 1 hang squat clean ( @ women: empty…
SMR & GYMNASTIC & MOBILITY A: 3 sets 10 dead bug 8 down up 6 alt lunges 4 shoulder taps in hs pos 2 wall climb B: Every 4 min x7 5 C2b rx: strict sc: butterfly/kipping ct: band pull up 6 slam ball stoh rx:70/50 sc: 50/30 ct: 25/18 kg 7…
