Week 5: day 32
A: 3rds
12 bird dog
6 scorpions
12 hip thrust
6 hindu push up
B: E2mom x5
10 bsq 50%
10 shoulder press 50%
10 band good morning
C: 3 rds
350 m row
20 ttb (ct: k2e, bs: v-ups x1,5)
350 m row
20 deadlift (rx:50/35, ct: 40/25, bs: 30/20 kg)
D: 2-3 rds
50 Crossbody crunches (https://www.youtube.com/watch?v=ltFb-fhkn5k )
50 Russian twists @ light KB
50 Flutter kicks
A) amrap 7′ – 5 torokhtiy pulls – 10 deadbugs – 5 ohs – 5/5m f/b monster walk – 5 sotts presses B) Work up to heavy single Push Press then, 5×1@90% C) 5 UB sets of: – 1 BMU + 3 C2B + 5 T2B + 7 Pull-ups (Scaled: 1 jumping BMU + 5…
1. Warm- up + 2 sets * 6/6 Half kneeling KB strict presses * 8/8 Dead- bugs @smr * 12/12 Lateral monster steps 2. Back Squat / EMOM 7′ * 2 reps @heavy weight 3. For Time *** 3 rds. * 700m Row * 35 V- ups 3 min rest *** 7 rds. * 3…
1. Warm-up with barbell / 2 sets – 7 snatch grip DL – 7 muscle snatch – 3 squat pos. muscle snatch – 3 tall squat snatch 2. Squat Snatch in 12 min 5×3 @60% – no tng 3. Back Squat 3×20 @40% 4. 4 rds. – 20 OHS @43/30 – 20 HRPU – 100m…
1. SMR + Full body warm-up 2. E6′ for 42′ – 18/15 cals row – 15 Am. swings @24/16 – 12 pull-ups – 9 burpees – 6 DL @2xKB 3. Stretching
Week 6: day 39 Wu: 3 rds 6/6 tempo single leg deadlift 311 6 hindu push up 12/12 windmill 6 muscle clean+jerk A: E2mom x5 5 Front squat ( 70%+) 6-10 strict c2b B: DT Run 5 rds 1 round DT : 40-70 kg / 20-50kg (basic: double kettlebell) 12 deadlift 9 hang…
A) amrap 6′ /easy/ – 6 jumping OHS@pvc – 12 banded pull aparts – 12 deadbugs @miniband on foot – 6 spiderman lunges B) EMOM 4′ 2 Squat Snatches @60% /Rest 1’/ EMOM 3′ 2 Squat Snatches @75% C) EMOM 15′ – 5 sets /1st: 30″ work – 30″ rest/ /2nd: 35″ work – 25″…
