Week 3: day 20
A: 3rds
20 hamstrings curls w. band
6 bb muscle clean + press
20 m lunge
6 W plate shrug
B: Partner Workout
100 cal row
50 power clean (rx:60/40, Ct:45/30, Bs:double kb choose weight)
75 cal row
50 jerk
50 cal row
50 devils press (rx:22,5/15, ct: 17,5/12,5, bs: 12,5/10kg)
25 cal row
C: 3rds
12 alt. strict ttb
12 windmill heavy db
Week 6: day 35 Wu: 3 rds 10/10 kb halo 10 barbell hip thrust 10 muscle clean+thruster A: Clean & Jerk Emom 10′ 1 Power Clean + Hang power clean + 1 Power jerk + 1 Sq clean + 1 Split jerk 50-53-56-59-62-65-68-70-73-75 % B: E2mom x5 BSQ 5×5 2 sec deep position…
WEEK 4 DAY 1 WU.: 2 RDS 1’ CARDIO 5/5 SHINBOX THORACIC ROTATION 30”/30” SINGLE LEG GLUTE BRIDGE ISOMETRIC 5 BW JEFFERSON CURL A.: 3 RDS 4,4,4 FRONT SQUAT 40X0 *20-30” REST 12 DUAL DB SUITCASE JUMP SQUATS * 12REPS WITHIN 15-20” *2’ REST B.: EVERY 3’ x 4 SETS 14-22…
1. Warm- up + 3 sets * 8 cals row * 12 Dead bugs * 20″ DU’s 2. OPEN 22.3 3. For Time / Recovery Tempo * 40-30-20-10 Cals Row * 20-15-10-5 Weighted Sit-ups 4. Banded Triceps Curl * 100 reps
A) 3 sets of : – 16 banded pull apart (palms up) @easy band – 10 cossack squat+turn to dragon pose (in every rep) – 15″ plank (elbows&legs on foam roller) B) Work up to heavy single Front Squat then, 5×1@95% C) AMRAP 8′ 1,2,3… – BMU – HSW (m) (Scaled: Jumping MU + HS…
1. 2 sets – 1 min machine – 10 scorpions – 10 alternating DB hang cleans – 10 goblet squats 2. 3 rounds – 1500m row – 30 alternating hang cleans @22.5/15 – 100 plate jumps @10/15 plate 3. Acc. Work – 100m front rack carry @2x heavy KB
A) 100m reverse bear walk *E20″ (inc. 0:00) : 1 V-up B) Work up to heavy double Power Snatch then, 4×2 @87,5% C) 0:00 – 10:00 ‘Karen’ 150 WB for time 10:00 – 20:00 For Time: – 25 Burpee T2B – 250m SB Carry @heavy – 25 Burpee Pull-ups D) 3 sets of: – 18…
