2021.12.17 Péntek
Week 4
Wu.: 5’ Amrap
6/side single leg bridge; at 6 hold 10”
14 Tiger position Sh. taps
1/ TGU @easy weight
5/side Windmill @easy weight
A.: STR
2x 3 strict press + 5 push press
3x 2 Strict press + 4 Push press
* increase weight every rds
* rest 90”
B.: Amrap 12’
High skill
2-3 RMU
6 Hang Clean and Jerk 45-50kg / 35-30 kg
10 m HSW
5 Devil press 2x 17,5-20kg/ 10-12,5 kg
Low Skill
3-4 Leg-Assisted Ring Muscle-Up
6 Hang Clean and Jerk 45-50kg / 35-30 kg
3 Wall climb / 10m R. bear walk
5 Devil press 2x 17,5-20kg/ 10-12,5 kg
C.: 3 rds
10 BB Bent over row
*10” rest
10 Chin-up / Ring Low row
*try to unbroken
*rest 2’ btw sets