1. General warm-up + Prayer stretch https://youtu.be/dKiiG3NzOow
+ 2 sets
* 10 Hip thrust
* 5 Deep muscle snatch
* 5 Snatch grip strict press /behind neck/
* 10 Box step @40/50cm
2. Squat Snatch / E1’30”
* 3×1 @85%
* 2×1 @88%
* 1×1 @90%
* 2×1 @85%
3. 3 Rounds For Time
* 10 C&J @70/47
* 10 Muscle ups /choose to Ring or BMU/
* 30 Wall balls @9/6
4. Stretching https://twitter.com/spfldilemojis/status/910617628925886464
1. W-U (0-15’) A. STRETCHING 6’ – LAYING HAMS STRETCH – TWISTED CROSS STRETCH – FROG – BOX/WALL LATISSIMUS WITH PVC B. AMRAP 4’ 10 WALL SQUATS 10 BACK RACK ELBOW ROTATIONS 10 GOOD-MORNINGS @BB C. AMRAP 5’ 30” ROW @STOP AT CHEST 5 FR SQ 5 PUSH PRESSES @EMPTY BB 2….
1. Snatch Activation / 2 sets – 5 snatch grip DL – 5 snatch grip bent over rows – 5 tall squat snatch – 5 ohs 2. Squat Snatch / 1’30” rest 6×5 @go same weight as last week friday+ 2,5 kg or so / NO TNG 3. Back Squat / E2’30” 5×10 @50% 4….
A) amrap 5′ : – 10m crab walk – 15″ hollow hold – 8 reverse crunches B) ‘Emily’ 10 RFT: – 30 DUBS – 15 Pull-ups – 30 Air Squats – 100m Sprint /2′ rest btw/
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…
Week 3: day 20-21 Wu: Gymn+ games A: Partner Party Buy:100 wall ball 9/6 5 rds 400 m run together 16 burpee box jump/ step Out: 100 wall ball then 3 rds 30 dumbell snatch 16-30/7-15 kg 30 t2b/k2e/c2k 30 box jump Full Streching!!!!
1. Activation / 2 rds. – 10 band face pulls – 12 cossack squats – 10 reverse snow angels – 12 alt. rev. lunges 2. 3 sets / 1’30” rest – 15″ sec HS hold, then max rep kipping HSPU 3. 3x AMRAP 5′ / rest 1 min btw rds. – 20 HRPU – 20 Band assisted pistols https://youtu.be/zdRYAqd4x5M – 20 Am. Swings…
