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 up+ dip/ push up
20 jump lunges
10 t2b
D: acessory
3 rds
25 bb good morning
25 bb biceps
1. Week A: 3 rds 10/10 kb halo 10 pause goblet sq light kb (2 sec deep sq position) 5 bear complex only barbell or double kb B: Clean&jerk E2MOM 4×2: 50-54-57-60% 1 power clean + power jerk + 1 squat clean + split jerk C: E2MOM BSQ 5×5 2 sec pause deep sq position…
1. General Warm-up 2. Squat / 7 sets @90% of front squat / 1’30” rest btw sets * 2 Fr. squat + 4 Back squat 3. Running Clock For Time * 40 Box Jump Overs * 20 D-ball or Sandbag Ground To Shoulder 7:00- 14:00 „Diane” / 21-15-9 * DL * HSPU / Pike Push-…
A) AMRAP 6′: – 12 alt scorpion – 10 alt. leg ext. in wall sit – 8 hollow rock – 6m bear crawl B) 4-rep Daily max OHS C) EMOM 20′ – 10 sets Odd) 1 Round Run (corridor) + 9m walking lunges Even) 9 Burpee Pull-ups (Scaled: Burpee Knee Raises) W/ weight vest !!!…
2. week: day 8-9 A: 3rds 10 scapula pull up 5 atomic sit up 10/5 kg plate 10 thruster B: Clean & Jerk Emom x 8 1 clean dl + 1 hang power clean + power jerk + 1 hang sq clean + Split jerk 50-53-56-59-62-64-67-70% C: Back Squat E2mom x5 5×5…
A) AMRAP 5′: – 10 90/90 – 10 scap pull ups – 5m tiger walk – 10 glute bridges B) Work up to heavy single Push Jerk then, 5×1 @90% C) EMOM 9′ – 3 sets 1) 9 strict pull-ups + 4 alt. pistols 2) 6 strict pull ups + 6 alt. pistols 3) 3…
1. 2 sets – 12 tall kneeling band lat pulldowns – 6 tall kneeling band pull aparts – 6/6 half kneeling strict presses @easy KB 2. Shoulder Press – Work up to a Max strict press for the day, then – E1’30” for 4’30” – Max reps @75% of…
