Week 4: day 26
Wu: 3 rds
10 pvc circle
10 90/90 hip
10 dead bug
10 bird dog
A: 8 min practice
(hswlk, pull up, muscle up, hspu)
B: Strict Shoulder Press Behind neck
E90: 4×12 climbing
C: Lifting Runers
10-8-6-4-2
Snatch (50-60-65-70-70+%)
Every rds 200 m run / 300 row
1 min rest
10-8-6-4-2
C&J (50-60-65-70-75+%)
Every rds 200 m run / 300 m row
D: Pukkasztó
3-4 rds
16-20 alt db bench press
16-20 alt db bench row
8-10 barbell bench press
8-10 barbell bench row
Streching
1. General Warm- up + 2 sets * 5 Snatch High Pulls * 5 Muscle Power Snatches * 5 OHS * 5 Squat Snatches 2. Squat Snatch * EMOM 3′ 3 TNG Snatches @65% 1 min rest * EMOM 3′ 2 TNG Snatches @70% 1 min rest * EMOM 4′ 1 Snatch @80% 3. AMRAP…
1. Upper Body Activation / 3 sets – 12 Tall kneeling straight arm lat. pulldowns – 8 Seated narrow grip band rows – 8 Tall kneeling wide grip behind the neck band pulldowns 2. EMOM 20′ Odd: 45″ rowing Even: 10-12 Unbroken strict pull- ups 3. 4 rounds for time / TC: 22′ – 400m Row…
1. Warm- up + SMR – prayer stretch with foam roller + greatest stretch 2. 3 sets – 1 min machine – 8/8m OH carry @mod. KB 3. Rowing / 4 rds. – 1’30” max cals Rest 1′ – 1′ max cals Rest 1′ – 30″ max cals Rest 2′ 4. Acc. Work – 3×30″/ side contralateral…
1. W-U (0-14’) A. STRETCHING 5’ – LYING HAMS STRETCH – TWISTED CROSS STRETCH – BOX/WALL LATISSIMUS WITH PVC B. AMRAP 4’ 10 KNEELING THORACIC ROTATIONS 5 IN-OUT INCHWORM 10 DEAD-BUGS 10 BAND PULL-APARTS C. AMRAP 5’ 3 CLEAN&J @ADD W 10” DIP HOLD @BOTTOM 10” DIP HOLD @TOP 2. WOD (17-27’)…
Week 5 day 6,7 WU.: 2 RDS 30” WALL SIT 10 M REVERSE BEAR WALK 40” CARDIO 5 DOWN UP A.: 3 RDS 10 DUAL KB SDL 1030 *20” REST 30” MAX ALT DB/KB SH PRESS @HOLD ON TOP *REST 60” B.: 3X4’ AMRAP 60M SHUTTLE RUN 10 THRUSTER 4 BURPEE *1’…
Week 6: day 38 A: 3 rds 1 min cardio 25 hamstring curls w band 10 scapula pull up 30 sec deep sq hold w barbell B: Find your 10 RM BSQ or heavy 10 reps bsq 15 min C:Every 3 min x6 10 wall ball 15 pull up 10 double kb…
