WEEK 6 DAY 3
WU.: 2 RDS
50” CARDIO
5/SIDE SHINBOX HIP EXTENSION + SWITCH
6/SIDE SINGLE LEG HIP THRUST
10 MIDDLE SPLIT WITH KNEE BENDS
A.: EMOM 10’
SQUAT SNATCH + HANG SQUAT SNATCH
B.: 3,3,2,2 DEFICIT SNATCH PULL
*REST 90”-120”
C.: EVERY 4’ X 3 SETS
ROW 300/240M
8 BURPEE OVER ROWER
12 DUAL KB DL 24/16KG
D: STRETCHING
MIDDLE SPLIT
T-SPINE CAN OPENER
BUTTERFLY STRETCH
SHINBOX HIP ER STRETCH
Week 3: day 15 Wu: 3 rds 8 scorpions 8/8 lunges 8 cat camel 8 squat therapy A: 10 min 3 reps squat climbing B: Front Squat 5×4 (60-70+%) rest 90-120′ C: Yessir tc:12′ 5 rds 10 m hswlk / 20 m tiger wlk 1-3 bar mu / 3-6 c2b / pull…
A) with easy pace: – 16 birddogs – 40″ plank – 16 cossack squats – 40″ glute bridge hold A/2) Dodgeball /6′-8’/ B) ‘SB Style Lucky 13’ 3RDS: – 13 Push ups – 13 Sit-ups – 13 Box Jumps – 13 KBS @24/16 – 13 dDB Push Presses @22/15 – 13 Goblet Squats – 13…
WEEK 4 DAY 3 WU.: 90” CARDION THEN, 2 RDS OF 5/5 SHINBOX HIP EXTENSION + SWITCH 5/5 SINGLE LEG HIP THRUST MARCH 10 MIDDLE SPLIT WITH KNEE BANDS A.: EMOM 10’ 1 HANG POWER SNATCH + 1 HANG SQUAT SNATCH + 1 OVERHEAD SQUAT B.: 4 SETS DEFICIT SNATCH GRIB DEADLIFT 31X1…
1. Snatch Activation / 2 sets – 5 snatch grip DL – 5 snatch grip bent over rows – 5 tall squat snatch – 5 ohs 2. Squat Snatch / 1’30” rest 6×5 @go same weight as last week friday+ 2,5 kg or so / NO TNG 3. Back Squat / E2’30” 5×10 @50% 4….
Wu:gymn+ mobility 3 rds 1 min cardio 10/10 kb halo 8/8 cossack sq A: Hopp a szerkezet 5 rds 12-16 barbell lunges (medium-heavy) B: Hallowod 10 burpee 31 russian swing 24-32/16-20 10 burpee 31 box jump 10 burpee 31 push press 30-40 / 20-30 kg 10 burpee 31 pull up 10 burpee 31…
Warm up: Gymn + mobility 3rds 1 min cardio 10 lateral box step overs 5 hindu push up A: Power 7 E2mom x5 – 10 push press climbing – 8-15 invertalt row B: Huncutka 3 rds 30 wall ball 10 alt devil press 15-22,5/10-15 kg 10 x 10-10 m inga run C:…
