Week 6: day 39
Wu: 3 rds
6/6 tempo single leg deadlift 311
6 hindu push up
12/12 windmill
6 muscle clean+jerk
A: E2mom x5
5 Front squat ( 70%+)
6-10 strict c2b
B: DT Run
5 rds
1 round DT : 40-70 kg / 20-50kg (basic: double kettlebell)
12 deadlift
9 hang clean
6 jerk
500 m run / 600 m row
C: Accessory party
3-4 rds
8-12 barbell press
8-12 good morning sit on box
8-12 arnold press
8-12 barbell hip thrust
STRECHING!!!!
1. General Warm- up + 2 sets * 3/3 Worlds Greatest Stretch * 3 Clean Pulls * 3 Tall Power Cleans * 3 Kneeling Jumps 2. Work up to heavy 3 position Power Clean (floor, low hang, high hang) 3. 5 rounds For Time * 15 Unbroken Strict Pull- ups /banded/ * 12 Deadlifts @70/47 4. 4…
Week 2: day 8 Wu: 3 rds 12 alt leg hip thrust 10/10 kneeling plate halo 12 m dumbell alt rdl walking A: E2mom x6 6-10 weighted pull ups behind neck 6-10 push jerk (Every rds add weight) B: Every 90′ x 5 10 alt. lunges (climbing weight, start 50%) C: 21-15-9…
A) 3 sets of: – 10 halo @5plate – 10 deadbugs @5plate – 5/5 SL Hip thrusts – 12 goblet cyclist squats B) 6-rep Daily max OHS C) 50 Alt. Pistols Over The Parallette for time (Scaled: 30 reps Candlestick Roll to Pistol) TC: 8′ D) AMRAP 12′ 2K Rowing then, 2,4,6… – dKB Clean…
1. Warm- up + 2 sets * 6/6 Half kneeling KB strict presses * 8/8 Dead- bugs @smr * 12/12 Lateral monster steps 2. Back Squat / EMOM 7′ * 2 reps @heavy weight 3. For Time *** 3 rds. * 700m Row * 35 V- ups 3 min rest *** 7 rds. * 3…
1. W-U (0-12’) A. STRETCHING 4’ – LAYING HAMS STRETCH – TWISTED CROSS STRETCH – PIGEON B. AMRAP 4’ 20 ALT TOE TOUCHES 10 PVC PASSES 10/10 FORWARD LEG SWINGS 10/10 LATERAL LEG SWINGS C. AMRAP 4’ 1 LENGTH RUN @CORRIDOR 3 PSN @ADD WEIGHT 2. PVC SNATCH DRILL (14-16’) 5 BTN PP 5…
1. W-U (0-14’) A. STRETCHING 5’ – LAYING HAMS STRETCH – TWISTED CROSS STRETCH – FROG – BOX/WALL LATISSIMUS WITH PVC B. AMRAP 4’ 10 WALL SQUATS 10 WALL ANGELS 10 SCAPULAR PULLS C. AMRAP 5’ 3 BEAR COMPLEXES @ADD WEIGHT 5 BF BURPEE 10 KIP SWINGS THEN WARM-UP TO 80% OF 1RM FR…
