2022.01.26. – SZERDA

Week 5: day 33     A: 3 sets 2 wall climb 4 down up 8 air squat 10 lateral box steps over   B: „Marathon” 2 rds 4 back and down run in hall or 500/400m row 26 hrpu 4 run 500/400 m row 26 am swing 24/16 sc/ct:12-16 4 run 500/400 m row 26…

  Week 1: day 5 Wu: Gymn Amrap 8′ 5 hand climb 10 alt. hip thrust 15 incline cuban press 20 sec hollow rock   A:  Power Clean&Jerk 5 sets: 2 power clean + 2 jerk (split, power) 65-70%   B: Oxygen   Every 5 min x 5 25 cal cardio 400 m run / 550…

Week 4: day 23 Wu: 3 rds 15 front jumping jack 15 jumping jack 15 m bear walk 15 m lunges   A: Nyalllóka 4rds 12-16 gorilla row 8-12 tempo push up on kb 3311 36 mountain climbers evry rds beetwen 60 sec rest   B: Égen 4 rds 250 m row 20 kb goblet…

1. Clean Activation / 3 sets – 4 Banded clean high pulls – 6 Tall power cleans – 6 Tall squat cleans 2. Squat Clean / E2’30” 5×3 @ascending / TNG / Work up to a heavy 3 rep of the day 3. Front Squat / E2′ 5×2 @80-90% 4. 3 rounds for time –…

A) 4 sets of: – 6m reverse bear crawl – 9 lying W raises – 9 hollow rocks – 6/6 SL banded good mornings – 9 cyclist squats B) E2′ for 10′ – 5 sets – 8 – 12 strict HSPU – 8 deltoid raises @2×10/5 C) E2’30” for 15′ – 6 sets 3 OHS…

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