2022.06.02. – CSÜTÖRTÖK

1. Warm-up and SMR + 2x 5 rep: Foam roller prayer stretch https://youtu.be/lAy0VUob078 2. 2 sets: * 4/4 slow single leg hip thurst @without weigth * 4 Deep squat muscle snatch @bb * 4 Sots press @bb * 4/ 4 Slow box step @40/50cm Then, 2 sets: 2 Muscle snatch + 2 Tall drop snatch @50%  3….

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…

A) 3 sets of : – 8 banded pull down in hollow pos. @easy band – 8 cuban presses @2x5DB – 12 good mornings – 8 jumping squat (as high as possible) B) Work up to heavy single Muscle Clean then, 3×1 @90% C) 50 Single Leg Atomic Sit-ups for time @10/5 (Scaled: Candlestick roll…

A) With easy pace: – 50 jumping jacks – 30 banded OHS @slim band – 15/15 SL glute bridges – 15/15m monster side walk – 20 banded lat pul down in hollow pos B) EMOM 4′ 5 Power Snatches @50% /Rest 1’/ EMOM 3′ 5 Power Snatches @60% C) ‘Fran’ 21-15-9 – Thrusters @42/30 –…

Week 5: day 30 Wu: 3 rds 10/10 plate halo 10-10 m monster walk with band 10 squat with band 5 bb muscle snatch 5 bb snatch drop   A:  8 min practice rope climb, du, hswlk, kipping butterfly, hspu, bar-ring mu   B:  Snatch Emom 7 2 Power snatch (climbing heavy, rx squat snatch) start…

    Week 1, Day 1 Wu: 2 rds 1 min cardio 10 alt samson lunges 5 narrow squats 5 muscle snatch 10 push press btn Then  3 rds 10-20 m handstand walk / bear walk 50 du / 100 simple 10 alt coussack squat w. plate A: Snatch:  7 rds Every 90′: 2 power + 1…