Warm up: Gymn + mobility
3 rds
1 min simple under
30 sec mountain climber
10 dead bug
10 bird dog
A: Power 6
E2mom x6
– 6-12 deficit push up ( rx +weight)
– 10-14 barbell back lunges
B: Triple
3 rds
20 Am swing 16-24 / 8-16 kg
30 sit up
3 rds
16 alt kb snatch
24 alt v-ups
3 rds
12 alt kb c&j
16 burpee
C: STRECHING with COACH
A) amrap 6′ – 10 scap push-ups – 5 smr wall slides – 10″/10″ side boat hold – 5m walking RDL @5db – 10 cossack squats B) Work up to heavy double Muscle Clean then, 3×2 @85% C) 200 DUBS for time *Every break: 3 Burpees (Scaled: practice) TC: 7′ D) 4 X AMRAP 3′…
1. SMR + Shoulder Mobility /T-spine extension, shoulder- hip extension/ https://youtu.be/wW-GAz2CTCM 2. 2 sets: * 5/5 Face up chinese plank + knee raise * 10 Hand release push- ups * 10/8 Cals row * 8 Shoulder taps in HS hold or Push- up hold pos. 3. EMOM 10′ Odd: 30 m Farmer Carry @moderate weight…
Week 4: day 24 Wu: 3 rds 4 reverse burpee 30 sec hip thrust hold 4 down up 30 sec wall sit hold 4 burpee pull up A: Emom 3x 4=12min – 6-10 barbell deadlift 40-80/ 20-60 kg – 6-15 kipping hspu/pike push up – 1-3 bar mu/ kipping pull up/ ring row x4…
A) 3 sets of: – 5/5 SL GTOH + Halo @5/2,5plate – 20 lying W raises – 10 bnd lat pull down in hollow pos – 10 jumping squats B) max rep strict pull-up ,then 4×80% C) Daily heavy Squat Clean in 12′ ,then 4x2x85% D) AMRAP 8′ – 1 max ub set DU –…
Week 5: day 33 A: 3 sets 2 wall climb 4 down up 8 air squat 10 lateral box steps over B: „Marathon” 2 rds 4 back and down run in hall or 500/400m row 26 hrpu 4 run 500/400 m row 26 am swing 24/16 sc/ct:12-16 4 run 500/400 m row 26…
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…
