2021.07.17-18. Sz-V
A) gymn + games
B) ‘Sisson’
Amrap 20′ (rx:in weight vest)
1 rope climb asc.
5 burpees
200m run
C) 4 sets:
15″ L-sit on parallettes
10 ring push ups +(immediately)
15″ Ring push up hold
10 good mornings @30/20kg
Kapcsolódó bejegyzések
2021.07.23. Friday
1. Activation: 4 rounds / 30″ rest between sets * 20 Hollow Rocks * 20 Alt. Superman 2. Back Squat – Front Squat / 5 sets / 1’30” rest between sets * 4 Back Squats + 3 Front Squats @73% of front squats 3. Clean + Push Jerk / 5 rounds / 1′-1’30” rest…
2021.06.04. – PÉNTEK
W-U_2X FOR EXTRA QUALITY WORK!!! -8 RING ROWS -8/8 DEAD-BUGS (SQUEEZE YOUR ABS! PRESS YOUR LOWER BACK INTO THE GROUND!) -8 KIPPING RING DIPS (OR JUMPING RING DIPS) -8/8 DONKEY-KICKS (WITH STABILE SPINE! SQUEEZE YOUR ABS!) THEN BB W-U FOR CLEAN & JERK 1.WL-CLEAN & JERK TC:12’ -DAILY 1RM (SQUAT CLEAN & SPLIT JERK) 2.WOD…
2021.09.03 – PÉNTEK
SMR + General warm-up + Mobility A. 3 sets: 6/6 Press 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 2 sets @ empty BB,…
2021-01-11. HÉTFŐ
HOMEBODY 55. NAP A: Mobility Gymn 10′ B: Emom 30′ 40″/20″ Overhead lunge Upper back superman Deck squat Copenhagen plank (L) Reverse snow angel Copenhagen plank (R) C: Accessory 3×10/30″ Reverse flies @bent over 3×20″/20″_20″ Star side plank
2021.07.29. Thursday
1. 3 rounds not for time * 16 dead-bugs * 16 bird-dogs * 8 down- ups 2. You can practice anything in 10 min. /HSPU, HSW…/ 3. AMRAP 30′ / Easy pace. * 200m Run * 20 Walking lunges * 10 Burpee box overs @100/120cm * 15 Abmat situps 4. Stretching
2021.05.11. KEDD
W-U_3’ CONT. ALTERNATE -15” HIGH KNEES -15” BUTT KICKS -15” SIDE TO SIDE JUMPING -15” FORWARD-BACKWARD JUMPING @ARMWORK! (NO HEEL CONTACT) 1.EMOM 5’ -2 STR HSPU + 4 HSPU 2.WOD_RUNNING_ TC:30′ 5X/2’REST -600M @EASY + 200M @MAX EFFORT 3. ACC_3SETS/1’ -10 BAT WINGS -10 BANDED PULL-APARTS