2022.03.04. Péntek

A) 3 sets of: – 5/5 walking cossack squats – 5 bb muscle snatches – 5/5m monster walk – 5 OHS – 10 banded pull aparts – 5 snatch grip btn strict presses B) Work up to heavy triple Push Jerk then, 3×3@85% C) 3 sets of: – 20 UB banded strict pull-ups – 10/10…

1. 2 sets – 12 tall kneeling band lat pulldowns – 6 tall kneeling band pull aparts – 6/6 half kneeling strict presses @easy KB 2. Shoulder Press        – Work up to a Max strict press for the day, then – E1’30” for 4’30”       –  Max reps @75% of…

1. W-U (0-14’) A. STRETCHING 5’ – LAYING HAMS STRETCH – TWISTED CROSS STRETCH – BOX/WALL LATISSIMUS WITH PVC   B. AMRAP 4’ 10 INCHWORMS WITH PUSH-UPS 10 DEAD-BUGS   C. AMRAP 5’ 30” ROW @STOP AT CHEST 3 STRICT RING DIPS 5 DL @ADD WEIGHT 5 BJO   2. STR (17-33’) 4X IN 4’…

A) amrap 6′ /easy/ – 3 reverse snow angles – 3 hindu push ups – 6 glute bridges – 6 air squats – 20 high knee run B) EMOM 40′ – 8 sets 1) 10 ring row + 10 push ups 2) 10-12-14-16-16-14-12-10 alt. SB Squat Cleans (to shoulder) 3) 10/8 cal AB 4) 10/8…

1. W-U (0-14’) A. STRETCHING 5’ – LAYING HAMS STRETCH – TWISTED CROSS STRETCH – BOX/WALL LATISSIMUS WITH PVC B. AMRAP 4’ 10 INCHWORMS WITH PUSH-UPS 15” RING DIP HOLD AT TOP 15” RING DIP HOLD AT BOTTOM C. AMRAP 5’ 30” ROW @STOP AT CHEST 3 STRICT RING DIPS 5 DL @ADD WEIGHT  …

A) amrap 7′ /easy/ – 10 calf raises – 10 tibialis raises – 6 alt hip flow – 15″15/” SL wall sit – 6 jefferson curls @easy KB – 12 plank twists B) E2′ for 14′ – 7 sets 4 Deadlifts immediately into 7 High Jumps over the pipe @70% C) EMOM 8′ – 4…