1. WL. Activation / 2 sets + Squat Clean
– 3 stiff leg DL
– 3 muscle cleans
– 3 tall squat cleans
, then
E2′ for 10′
– 3 squat cleans @65-70%
2. Jerk Dip and Clean Pull
E1’30” for 6′
– 3×5 @70% of best C&J
, then
E1’30” for 6′
– 5 clean pulls @no tng @no high pull @65%
3. EMOM 14′
Odd: 12/10 cals row
Even: 10 WB + 1 rope climb
4. 3 sets
– 8 sandbag good mornings
– 8 prone WY
A) 4 sets of: – 6m reverse bear crawl – 9 lying W raises – 9 hollow rocks – 6/6 SL banded good mornings – 9 cyclist squats B) E2′ for 10′ – 5 sets – 8 – 12 strict HSPU – 8 deltoid raises @2×10/5 C) E2’30” for 15′ – 6 sets 3 OHS…
A) 100m bear walk *e30″ (inc. 0:00) : 2 down ups B) Work up to heavy single Power Clean then, 4×1 @90% C) 6 x1 legless rope climb w/ +1 rope pull up after every grip (Scaled: 21 x 1 strict pull-up w/ J hook) D) AMRAP 20′ – 9m Bear Walk w/plate push @15/10…
Week 5: day 33 Wu: 3 rds 1 min cardio 16 alt leg hip thrust 8/8 kb alt leg rdl clean and press 4 muscle clean and split jerk A: Power clean & split jerk Emom 7 1 clean+2 split jerk B: Friday Dance Amrap 20′ = goal 4-5 rds 3 man maker…
Week 3: day 18 Wu: 3 rds 1 min cardio 10 hip 90/90 20 m tiger walk 10 „S” A: PowE3 x5 12-15 du kb floor press 8-32kg 12-16 kb gorilla row 8-32 kg 10 bb bench row (choose weight!) B: 21-15-9 Cal row Thruster 21reps 30-45/15-30 15reps:35-50/20-35 9reps:40-60/ 25-35 kg Burpee…
1. SMR + General Warm- up + 3 rds. * 10m Bear Crawl * 10 Bird- Dog * 10m Spider Crawl * 10 Dead- Bug * 10 Cossack Squat 2. AMRAP 26′ * 10 Burpee Get Over @100/120 * 15 Butterfly Sit-up * 200m Run * 15 Russian Swing 3. 4 sets * 12 Barbell…
A) 3 sets of: – 5/5 SL GTOH + Halo @5/2,5plate – 20 lying W raises – 10 bnd lat pull down in hollow pos – 10 jumping squats B) max rep strict pull-up ,then 4×80% C) Daily heavy Squat Clean in 12′ ,then 4x2x85% D) AMRAP 8′ – 1 max ub set DU –…
