WEEK 5 DAY 3
WU.: 2 RDS
90” CARDIO
5/5 SHINBOX THORACIC ROTATION
30”/30” SL GLUTE BRIDGE ISOMETRIC
A.: EMOM 10’
1 HANG SQUAT SNATCH + 1 OVERHEAD SQUAT
B.: 4 RDS
5,5,4,4 DEFICIT SNATCH PULL
*REST 90-120”
C.:
EVERY 5 MINS X 3 SETS
12 ANCHORED SIT-UPS
14 DB DL 2X 22,5/15KG
16 WB
500/400 M ROW
D.: STRETCHING
PIGEON STRETCH
BUTTERFLY STRETCH
COBRA STRETCH
1. SMR + Hamstring Stretch + 2 sets * 6 Samson Stretch * 6/6 Jerk Drop @KB https://youtu.be/8jnDXbCHXDc * 6/6 Hip Thurst Then, 2 sets @30% * 1 Clean DL+ 1 Power Clean+ 1 Squat Clean 2. Clean & Jerk / E1’30” for 9′ * 2x 2+1 @85% * 2x 2+1 @88% * 1x 1+1 @90%…
1. 3 sets: – 1 min machine – 10 hollow rocks – 10/10m OH KB carry – 10 prone angels 2. Pendlay Rows – 3×8 @supinated grip @barbell+weight 3. E3′ x 6 – 18/15 cals row – 25 air squats – 7 BMU / Jumping BMU 4. Acc. Work – side plank lateral raise 3×12/side
A) emom 9′ – 3 sets 1) 10 OH sit-ups @ pipe + 5 pvc pass thru 2) 10 air squats + 5/5 standing hams curls 3) 10 sh taps + 5 lying Y raises B) 8-rep Daily max OHS C) EMOM 8′ Odd) max rep legless rope climb Even) Rest (Scaled: seated Sled Pull…
1. W-U (0-15’) A. STRETCHING 6’ @
Week 4: day 22 Wu: 3 rds 10 pvc circle 8 behind back lift off 6/6 90/90 hip lean+ shoulder cars segmental swich 30 sec goblet squat hold w. Plate A: 3 Power snatch 1-3 min: 50-55-60% 4-6min: 65-68-70% 7-9min: 72-75-75+ B: Deficit lunges 5×10 climbing C: Dumbell yeahhh 3 rds 12 alt….
Week 5: day 31 Wu: 3 rds 6/6 tempo single leg deadlift 311 6 hindu push up 12/12 windmill A: 10 min practice (du, kipping, butterfly pull up, hspu, hswlk, bar-ring mu) B: Buli buli: E6mom x 5 400 m run or 500 m row 20 dumbell hang c&j 16-25 / 7,5-15 10 burpee…
