2022.07.23. Szombat
1. Full Body Warm-up
2. Find your 5RM Push Jerk
3. 5 rounds for time
– 15/12 cals row
– 10 T2B or T2Ring
4. 5 sets @climbing weight
– 3 power cleans + 6 steps walking lunges + 3 thrusters
5. For time
– 100 HSPU or 100 HRPU
Kapcsolódó bejegyzések
2022.04.21. Csütörtök
A) gymn B) EMOM 36′ – 4 sets 1) 1 round Run (at corridor) 2) 15 GTOH @15/10plate 3) 6 x 10 SU’s + 1 Crossover 4) 11/8 cal rowing 5) 11 x 1 air squats + 1 hanging knee raises 6) 11/8 cal skiing 7) 11 box jumps 8) 30″ burpees 9) 11/8 cal…
2022.07.12. Kedd
1. Clean Act. / 2 sets – 4 banded clean pull @pvc – 6 tall muscle cleans – 6 tall squat clean 2. Work up to a max of the following complex in 15-18 min. – 2 hang squat cleans + 1 squat clean 3. 3 sets – 8 box jumps – 4 clean pulls @100% –…
2022.06.08. – SZERDA
1. W-U (0-15’) A. STRETCHING 6’ – LAYING HAMS STRETCH – TWISTED CROSS STRETCH – FROG – BOX/WALL LATISSIMUS WITH PVC B. AMRAP 4’ 10 TOE TOUCH TO SQUAT 10 BACK RACK ELBOW ROTATIONS 10 GOOD-MORNINGS @BB C. AMRAP 5’ 3 FR SQ @ADD W 8 AM SWINGS 8 MB CLEANS 2. STR (17-27’)…
2022.07.18. Hétfő
1. WL. Activation / 2 sets – 6 snatch grip DL – 3 snatch high pulls – 3 muscle snatch – 3 behind the neck snatch grip push presses 2. Squat Snatch @across @E2′ – 5×3 No TNG! 3. Back Squat @E2′ – 3×12 @60% 4. AMRAP 20′ – 20 pullups – 30 cals row…
2022.05.20. PÉNTEK
1. W-U (0-12’) A. STRETCHING 4’ @
2022.10.05.- SZERDA
Week 3: day 17 Wu: 3 rds 10/10 kb rdl 10 barbell hip thrust 30 sec plank to push up 30 sec jumping jack A:10 min pratice: ttb, hspu, hswlk, pull up B: E2’x 5 5-8 bb shoulder press climbing 8-10 bb dead lift start 60% C: Amrap 8′ 6 hspu/ pike push up…