SMR & GYMNASTIC & MOBILITY
A: 3 rds
10 ring row
8 scapula push up
6 reverse burpee
4 pvc pipe sq snatch
2 wall climb
B: E2mom x5 snatch&pull combo max load 60% focus technique
3 snatch
5-10 strict pull up rx: 3-6 ring/bar mu
C:”Mucika”
5-10-15-20-15-10-5
Wall ball
T2b
Alt. Db snatch
D: 3 sets
10 y shoulder 1,25-2,5 kg
10 weight hip thrust
A) gymn + 3 rnft – 20 jumping jacks – 20″ plank – 10 sdhp – 10 goblet squats – 5 push ups B) open 20.1 C) daily max back squat triple in 12 mins D) 3 sets: – 40m dual kb oh carry – 10 abmat sit ups – 40m dual kb front rack…
Week 5 WU.: 6’ Amrap 5/side KB Bottom-up press @easy weight 5/side KB Snatch High pull @easy weight 10 Alt. Deep Squat with Thoracic Rotation 6/side Single leg RDL @no weight A.: Snatch Complex 2×80%, 3×85%, 1×90% of 1 RM PS 1 Snatch Grip DL 1 Snatch High pull 1 Low hang…
Week 6 A.: 6’ Amrap 15”/side Goblet Pulse Split Squat @easy weight 8 Hollow rock 12 Alt. superman 10/side Side Plank Clams B.: STR. Cyclist Front Squat 4,3,3,2,1 reps, Tempo 2033 2 – Squat to the 1/4, Hold for 2 seconds! 0 –…
SMR + General warm-up + Mobility A. 3 sets: 10 Kang Squat @ light KB ( https://www.youtube.com/watch?v=ViQlG_beM54 ) 8/8 KB pull-through in tall plank position 20″ superman hold B. Lifting – BSQ, Deadlift 1. Back Squat – Every 90″ x 5 sets 4 reps @ increasing weight 2. Deadlift Emom 5′ 4 reps @ increasing weight C .Amrap…
SMR + General warm-up + mobility A. 2 sets @ light KB – 8/12kg 6/6 Single-arm R. swing 6/6 Singel-arm front rack squat 6/6 Single-arm strict press 6/6 Single arm bent over row B. Lifting – Clean complex 1. In 8 minutes find your max weight: 1 hang clean + 1 front squat + 1…
W-U_2X -8 PULL-DOWNS @BAND -8/8 DEADBUGS @SMR PUSH BW KNEE&ARM -8 BB RDL 1.BSQ @PAUSE 2’ E2MOM 10’ -5 REPS @60% 2.WOD 4RDS FT -8/8 DUO KB SPLIT SQ -8 WB @9/6 -5 SHUTTLE RUN -24M DUO KB FARMERS CARRY -40 DU 3.ACC_4X -16 ALT GORILLA ROWS
