A) with easy pace:
– 20 lying PVC Y to W
– 20 alt crab & reaches
– 40 hollow rocks
– 60 jumping jacks
– 20 cossack squats
– 10/10 SL glute bridges
B) E2′ for 10′ – 5 sets
– 7 – 11 strict HSPU
– 8 daVinci raises @2×8-6/6-3
C) E2’30” for 15′ – 6 sets
3 OHS @60-65-70-75-80-85%
D) 9 RNFT:
– 6 burpee get overs @100/120cm
– 30 DUBS
– 30″ rest
TC:15′
1. Activation/ 2 sets – 8 hip thrusts @without weight – 8 RDL @bb – 4 muscle cleans – 4 front squats – 4 good mornings 2. Squat Clean / E2′ for 10′ https://youtu.be/y42jmYe-g_E – 5 squat cleans @NO TNG @65% 3. EMOM 25′ 1. 15 Thrusters @43/30 2. 15 Pull-ups 3. 40″ front rack hold…
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…
Warm Up: Gymn+ mobility A. 3 sets : 12 Dead Bug 10/10 m Monster Walk Fronth and Back 40 sec Plank Twist B: 10 min Technik double under, pull up, handstand walk, hspu, bar-ring mu C: Abriktolós 4 rds 12 dumbell snatch 30/22,5 Basic:20/10 10 ttb 8 power clean 60/40kg 40/25 6 power jerk D:…
1. General Warm- up + 2 sets * 5 Push up to downward dog * 3/3 Turkish get- ups * 10 db KB Russian swings 2. For Time 3 rounds / 2 min rest btw rds. * 15 Kipping HSPU * 21 db KB Snatches * 14 Shoulder Taps in HSHold * 21 db DB…
1. SMR + Shoulder Mobility /T-spine extension, shoulder- hip extension/ https://youtu.be/wW-GAz2CTCM 2. 2 sets: * 5/5 Face up chinese plank + knee raise * 10 Hand release push- ups * 10/8 Cals row * 8 Shoulder taps in HS hold or Push- up hold pos. 3. EMOM 10′ Odd: 30 m Farmer Carry @moderate weight…
1. Warm-up + Hamstring Stretch + 2 sets * 4/4 Hip thrusts * 4 Squat deep muscle snatch https://youtu.be/wzB4lKbzEZU * 4 Sots press * 4 Box Jumps 2. Squat Snatch / EMOM 6′ * 3 TNG @climbing weight Then 1 min rest and repeat EMOM 6′ /reset the weight to the same starting weight/ 3. METCON…
