A) 3 sets of :
– 16 banded pull apart (palms up) @easy band
– 10 cossack squat+turn to dragon pose (in every rep)
– 15″ plank (elbows&legs on foam roller)
B) Work up to heavy single Front Squat
then, 5×1@95%
C) AMRAP 8′
1,2,3…
– BMU
– HSW (m)
(Scaled: Jumping MU + HS March (x2))
D) 100 facing burpees for time
20″ work – 40″ rest
Warm up: Gymn + mobility 3rds 10 snow angel 8 „S” 6/6 superman rdl 6/6 lateral one le box step A: Weightlifting, basic practice or kettlebell 10 min 5 reps power snatch climbing heavy, start: barbell, add every rds 2,5-5 kg B: Power 5: E2mom: – 3-6 front squat climbing (start 50 %) –…
Week 6: day 40 Wu: 3 rds 10 pvc circle 5 hip thrust walk 5 muscle snatch+ Oh lunges( rx ohs) 10 cal cardio A: 8 min practice (Peg board, du, pull up, hawlk, hspu) B: Snatch EMom 3 Sq snatch climb ( basic power snatch) 0-3 min 40-45-50% 3-6 min: 50-55-60% 6-9…
Week 1 Day 6,7 WU.: 3 RDS 3/3 RDL, 5 KANG SQUAT + 20″ DEEP SQUAT HOLD, 20″ PLANK A.: 3 RDS 8/8 FR SPLIT SQUAT *REST 30″ 20/20″ STAR SIDE PLANK *REST 60″ B.: 3 RDS 8 SDL1030 *20″ REST 30″ BRIDGE HOLD *REST 50″ C.: E3MOM X 3-4 RDS 12…
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. 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…
A) 3 sets of: – 8 reverse snow angels – 6 sh. taps in push-up pos. – 4 get up johnie – 8 PVC OHS – 6/6 clamshells – 4 jefferson curls @12/8KB B) E2′ for 10′ – 5 sets – 10 – 14 strict HSPU – 8 rear deltiod raises @2×6/3 C) E2′ for…
