2. week: day 8-9
A: 3rds
10 scapula pull up
5 atomic sit up 10/5 kg plate
10 thruster
B: Clean & Jerk
Emom x 8
1 clean dl + 1 hang power clean + power jerk + 1 hang sq clean + Split jerk
50-53-56-59-62-64-67-70%
C: Back Squat
E2mom x5
5×5 2 sec pause deep sq position
50-54-58-62-66
D1: 20 – 15 – 10 tc 12′
power clean
push press
ring push up
barbell load 40-50-60 / 25-30-35
90 sec rest
D2: 3rds
20 dumbell triceps
20 hummer curls w. db
1. Warm-up + 2 sets * 6 scorpions * 8 front squats @barbell * 6 strict presses @bb * 5 down- ups 2. EMOM 10′ Odd: 15/12 Dips on box Even: 4 C&J @50% 3. E2′ for 10′ * 5 floor presses @db * 10 facing burpees 4. 4 rounds for time * 100 single-…
1. 2 sets – 12 tall kneeling band lat pulldowns – 6 tall kneeling band pull aparts – 6/6 half kneeling strict presses @easy KB 2. Shoulder Press – Work up to a Max strict press for the day, then – E1’30” for 4’30” – Max reps @75% of…
A) 3 sets of: – 10/10 tiger pull thru – 5/5 upright row – 10m duck walk – 5 glute bridge v walk outs B) Work up to heavy double Power Clean then, 4×2 @87,5% C) E30″ for 10′ Odd) 5m HSW (Scaled: 10+ HS Marches) Even) 25 DUBS (Scaled: practice) D) 4 X AMRAP…
Week 4: day 21 A: 3 rds 10 crab reach 5 kang sq w bb 10 lying decline press (w.plate) 5 back sq thruster (w.bb) B: Clean & Jerk Emom x4 1 Power Clean + Hang power clean + 1 Power jerk + 1 Sq clean + 1 Split jerk 56-59-62-65 % Then…
A) 2 sets of: – 14/14 clamshell – 20 hollow rocks – 20 alt supermans – 14 air squats – 14/14 SL calf raises B) E2′ for 14′ – 7 sets 5 Deadlifts immediately into 7 High Jumps over the pipe @65% C) EMOM 8′ – 4 sets Odd) max reps rope climb (goal:8+) Even)…
WEEK 4 DAY 5 WU.: 2 RDS 1’ CARDIO 10 DB PULL OVER 2-3” HOLD 2/2 TGU @EASY WEIGHT 30” SUPINATED PASSIVE HANG A.: EVERY 2 MINS X 6 SETS 1 SEGMENT POWER CLEAN 2 HANG CLEAN HIGH PULL 3 HANG POWER CLEAN 4 HANG POWER CLEAN BELOW KNEE B.: 8 RDS FT_TC…
