Week 1: day 5
Wu: Gymn
Amrap 8′
5 hand climb
10 alt. hip thrust
15 incline cuban press
20 sec hollow rock
A: Power Clean&Jerk
5 sets: 2 power clean + 2 jerk (split, power)
65-70%
B: Oxygen
Every 5 min x 5
25 cal cardio
400 m run / 550 m row
C: DirrDurrKandur
4 rds
10 barbell bench press choose weight
15-25 triceps push down
20 alt. Dumbell bench press
10-15 overhead dumbell triceps extension
1. SMR + 2 sets – 5/5 KB windmills – 5/5 KB bottom-up presses – 5/leg single KB front rack lunges – 4/4 bulgarian split squats + jump 2. Push Press – 5×5 @climbing weight 3. E7′ x3 15-12-9 – Thrusters @25/30 – Bar facing burpees 4. Acc. work 3x 15 bent over lateral raise
A) amrap 7′ – 5 torokhtiy pulls – 10 deadbugs – 5 ohs – 5/5m f/b monster walk – 5 sotts presses B) Work up to heavy single Push Press then, 5×1@90% C) 5 UB sets of: – 1 BMU + 3 C2B + 5 T2B + 7 Pull-ups (Scaled: 1 jumping BMU + 5…
WEEK 3 DAY 1 WU.: 1’ CARDIO THEN, 2 RDS 5/5 SHINBOX THORACIC ROTATION 30”/30” SINGLE LEG GLUTE BRIDGE ISOMETRIC 5 BW JEFFERSON CURL A.: 3 RDS 4,4,4 BSQ 40X0 *20-30” REST 8/8 SINGLE ARM DB THRUSTER *FOCUS ON SPEED *REST 2’ B.: EMOM 12’ 6/6 SUITCASE BULGARIAN SPLIT SQUAT 2X16KG/2X12KG 8-12 BURPEE…
1. SMR+ Shoulder mobility 2. 3 sets: – 1 min row or bike – 30″ air squat – 30″ curtsy lunge https://youtu.be/rUD0rPjlxdQ 2. 3 sets: – 5/5 bulgarian squats – 5 tempo front squats 4x1x1x1 @25/35 kg – 5 single strict pullups 3. 7 rounds for time – 7 burpee C2B or 11 burpee pullups…
1. W-U (0-14’) A. STRETCHING 5’ – LAYING HAMS STRETCH – TWISTED CROSS STRETCH – BOX/WALL LATISSIMUS WITH PVC B. AMRAP 4’ 10 INCHWORMS WITH PUSH-UPS 15” RING DIP HOLD AT TOP 15” RING DIP HOLD AT BOTTOM C. AMRAP 5’ 30” ROW @STOP AT CHEST 3 STRICT RING DIPS 5 DL @ADD WEIGHT …
1. SMR + Full body warm-up 2. E6′ for 42′ – 18/15 cals row – 15 Am. swings @24/16 – 12 pull-ups – 9 burpees – 6 DL @2xKB 3. Stretching
