WEEK 6 DAY 6,7
WU.: 2 RDS
5 KANG SQUAT
15 HIGH PULL
9M TIGER WALK
30″ CARDIO
A.: 3X (R+L =1) 20″WORK – 10″ REST
HANG SNATCH @RIGHT
OVERHEAD SQUAT @RIGHT
SINGLE ARM SUITCASE DL @RIGHT
THEN LEFT,
B.: EVERY 4′
250/210 M ROW
3 WALL CLIMB / 6 WALKOUT
10/10 Z PRESS
1. SMR + General Warm- up + 2×5 Shoulder Extensions, Then 2 sets: * 10 Hand release push- ups * 8 Seated strict press @barbell * 12/12 Lateral monster steps 2. HSPU / 1 min rest btw sets * 1x Max rep strict HSPU * 2x Max rep kipping HSPU 3. Front Squat/ E90″ for…
1. Warm-up with barbell / 2 sets – 7 snatch grip DL – 7 muscle snatch – 3 squat pos. muscle snatch – 3 tall squat snatch 2. Squat Snatch in 12 min 5×3 @60% – no tng 3. Back Squat 3×20 @40% 4. 4 rds. – 20 OHS @43/30 – 20 HRPU – 100m…
Week 4: day 25 Wu: 3 rds 1 min cardio 10 lateral box step overs 5 hindu push up A: Split Jerk climbing 10 min focus on technik B: Was ist Every 8min x3 800 m run / 1000 m row 15 pull up / ring row x1.5 20 push up 25…
Week 5: day 28 A: 3 rds 20 m bear walk 10 snow angel + push up 20 air sq 10 dead bug w. band B: Squat clean & jerk E90′ x5 Touch & go 5 reps: 50 % 4 reps: 60 % 3 reps: 70% 2 reps: 80 % 1 reps: 90%…
A) 3 sets of: – 9/9 m monster walk – 10 OHS – 10 banded pull aparts – 12 deadbugs B) ‘Zachary Tellier’ For time: 10 Burpees 10 Burpees 25 Push-ups 10 Burpees 25 Push-ups 50 Lunges 10 Burpees 25 Push-ups 50 Lunges 100 Sit-ups 10 Burpees 25 Push-ups 50 Lunges 100 Sit-ups 150 Air…
A) 3 sets of: – 1/1 TGU – 10 banded pull aparts – 20″ plank w/ alt leg raises – 1′ easy biking B) Work up to heavy single Shoulder Press then, 5×1@90% C) E20″ for 8′ – 12 sets Odd) 3 strict pull-ups Even) 15 DUBS D) EMOM 15′ – 5 sets 1) 40″…
