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 bar dips)
D) EMOM 18′ – 6 sets
1) Odd: 13/9 cal Skiing Even: 13/9 cal AB
2) 10 dDB Squat Cleans @2×17,5/12,5
3) 25 Abmat Sit-ups
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…
Week 6: day 41-42 Wu: games& mobility A: Partner party last ketchup 10 rds 12 cal cardio 6 snatch 50/30 (basic 12 snatch with kb) 8 rds 200 m run/ 250 m row 6 c&j 60/40 kg ( 12 alt kb c&j) 6 rds 15 pull up (basic 20 ring row) 15…
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. SMR + General Warm- up + 2×5 Shoulder Extensions, Then 2 sets: * 10 Hand release push- ups * 8 Seated strict press @barbell * 12/12 Lateral monster steps 2. HSPU / 1 min rest btw sets * 1x Max rep strict HSPU * 2x Max rep kipping HSPU 3. Front Squat/ E90″ for…
Week 5: day 32 A: 3rds 12 bird dog 6 scorpions 12 hip thrust 6 hindu push up B: E2mom x5 10 bsq 50% 10 shoulder press 50% 10 band good morning C: 3 rds 350 m row 20 ttb (ct: k2e, bs: v-ups x1,5) 350 m row 20 deadlift (rx:50/35, ct:…
2 week: day 12 A:3 rds 10 shoulder taps @hspu position 5 hand climb + snow angel 10 double kb muscle clean +press 5 du kb tempo sq 3211 B: Every 3 min x5 10 bsq / 53-56-59-62-65 % / 10 shoulder press btn ( climbing weight ) @ sitting position 10 good morning w….
