2021.07.22. Thursday

1. Act./ 2 rds * 20 Alt. superman * 20 Hollow rocks * 20″ squat hold 2. EMOM 6′ Odd: 30″ max rep strict HSPU Even: Unbroken 3 strict + 3 butterfly pullups 3. Find your daily heavy squat snatch in 12 min. 4. For time 7 rds * 9 Wallballs * 9 HSPU  

1. Activation / 3 rds. * 15 Bench Presses @just barbell * 250m row * 10 Stiff leg deadlifts @db DB 2. Gymnastics / 3 rds. / 1’30” rest btw. rds. * 10 unbroken strict pull-ups * 6 unbroken ring dips / box 3. Back Squat  Find your heavy single in 12 min, Then 3×3 @80%…

SMR+ General warm-up + Mobility A. 3 sets : 8/8 cossack squats  16 deadbug  8/8 single-leg hip thrusts    B. Strength – Barbell Box step-up (back rack position)  4 x 8/8 @ increasing weight – 60″-90″ rest btw. sets  – Romanian Deadlift 3 x 10 @ same weight    C. Amrap 12′  2-4-6-8-10..etc reps of:…

HOMEBODY 74. NAP A.Amrap 6′  10 scapula push-ups + 10″ push-up position hold  8/8 alternating toe touches  8/8 single-leg hip thrusts  B.4 sets, for quality:  10/10 Half-kneeling  press  10/10 Staggered stance row 10 Goblet Squat  10 RDL    * 1′ rest btw. sets  C.5 rounds for time: 20 Alternating reverse lunge steps 15 Russian swing…

SMR & GYMNASTIC & MOBILITY     A:3sets 90/90 hip 12 shoulder taps in and stand position 10 wall squat 8 hindu push up   B:E3x 4rds 10 bsq 50-60% 5 fsq 50-60 %   C: „Nyuszikaim” 3 rds 21 cal row 15 hspu/ pike / push up 9 c2b 6 slam ball over shoulder 12-70…

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…