Week 6: day 39-40
A: 3 rds
40 s pigeon position
30 s alt. leg extension bridge on hold position
20 high knee run
10 hand climb + joga push up
B: Bye bye Partner ( i go you go)
For Time:
10 rds
15 cal cardio
10 alt. snatch (rx: 22,5/15, ct: 17,5/12,5 bs: 15/10 kg)
10 rds
15 am swing (rx: 32/24, ct: 24/16, bs: 20/12)
12 hspu ( ct: 6-8 Hspu szuficit, bs: 3 wall climb or pike push up)
10 rds
20 ohl w. dumbell
20 sit up
C: 3-4 rds
25 ghd extension or bb good morning
60 sec plank
Week 4: day 22 Wu: 3 rds 10 pvc circle 8 behind back lift off 6/6 90/90 hip lean+ shoulder cars segmental swich 30 sec goblet squat hold w. Plate A: 3 Power snatch 1-3 min: 50-55-60% 4-6min: 65-68-70% 7-9min: 72-75-75+ B: Deficit lunges 5×10 climbing C: Dumbell yeahhh 3 rds 12 alt….
A) 3 sets of: – 12 alt lat. box step up – 20 plank twists – 12 cuban press @2×2,5/1,25plate B) Work up to heavy single Squat Clean then 2×1 @95% C) AMRAP 8′ /in pairs/ A) execute rope climbs B) Wall Sit / Plank / Deadhang / HS Hold D) AMRAP 16′ /in pairs/…
1. W-U (0-12’) A. STRETCHING 4’ – LYING HAMS STRETCH – TWISTED CROSS STRETCH – PIGEON B. AMRAP 4’ 10 OHS AT WALL 10 PVC PASSES 20” HS HOLD C. AMRAP 4’ 6 SHUTTLE RUNS @EXPLOSIVE 6 THRUSTERS @BB 2. PVC SNATCH DRILL (13-16’) 5 BTN PP 5 BTN PUSH J 5…
WEEK 6 DAY 6,7 WU.: 2 RDS 5 KANG SQUAT 15 HIGH PULL 9M TIGER WALK 30″ CARDIO A.: 3X (R+L =1) 20″WORK – 10″ REST HANG SNATCH @RIGHT OVERHEAD SQUAT @RIGHT SINGLE ARM SUITCASE DL @RIGHT THEN LEFT, B.: EVERY 4′ 250/210 M ROW 3 WALL CLIMB / 6 WALKOUT 10/10 Z PRESS
WEEK 5 DAY 3 WU.: 2 RDS 90” CARDIO 5/5 SHINBOX THORACIC ROTATION 30”/30” SL GLUTE BRIDGE ISOMETRIC A.: EMOM 10’ 1 HANG SQUAT SNATCH + 1 OVERHEAD SQUAT B.: 4 RDS 5,5,4,4 DEFICIT SNATCH PULL *REST 90-120” C.: EVERY 5 MINS X 3 SETS 12 ANCHORED SIT-UPS 14 DB DL 2X…
Week 1: day 4: Wu: Gymn, then 3 rds 1 min easy 10 m inga run 10 snow angel 10 squat therapy A: 8-10 min practice butterfly pull up, c2b, kipping/strict bar-ring mu, hswlk, hspu B: Healthy felcsi Emom 25′ – 6-12 slam ball stoh choose weight – 6-10 burpee box jump – 15-25 ghd…
