Week 5: day 31
Wu: 3 rds
6/6 tempo single leg deadlift 311
6 hindu push up
12/12 windmill
A: 10 min practice
(du, kipping, butterfly pull up, hspu, hswlk, bar-ring mu)
B: Buli buli: E6mom x 5
400 m run or 500 m row
20 dumbell hang c&j 16-25 / 7,5-15
10 burpee box jump overs
5 bar-ring mu / 10 pull up + ring dip or push up x2
C: Back&Abs strenght
4 rds
15 good morning sit position
10-14 alt leg strict ttb
A) 3 sets of : – 10 deadbugs – 6 cossack sq. – 10 birddogs – 20 steps OH March @mod. band+KBs B) Work up to heavy single Muscle Snatch then, 3×1 @90% C) 0:00 – 10:00 ‘Annie’ 50-40-30-20-10 reps for time of: – DU – Sit-up 10:00 – 20:00 50-30-10 reps for time of: – Alt….
Week 6: day 35 Wu: 3 rds 10/10 kb halo 10 barbell hip thrust 10 muscle clean+thruster A: Clean & Jerk Emom 10′ 1 Power Clean + Hang power clean + 1 Power jerk + 1 Sq clean + 1 Split jerk 50-53-56-59-62-65-68-70-73-75 % B: E2mom x5 BSQ 5×5 2 sec deep position…
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. W-U (0-12’) A. STRETCHING 6’ @
Warm up: Gymn+mobility+games 3 rds 10 hip thrust 10/10 monster walk 10 cat camel then 3 rds 10 squat 10 hrpu 10 ring row A: Xmas wod: Basic 1 wall walk 2 kb squat clean 3 band pull up / ring row 4 hand climb 5 burpee box jump / step 6 kb swing 7…
1. WL. Activation / 2 sets – 6 snatch grip DL – 3 snatch high pulls – 3 muscle snatch – 3 behind the neck snatch grip push presses 2. Squat Snatch @across @E2′ – 5×3 No TNG! 3. Back Squat @E2′ – 3×12 @60% 4. AMRAP 20′ – 20 pullups – 30 cals row…
