Warm Up: Gymn+mobility
3 rds
15 front jumping jack
15 jumping jack
15 m bear walk
15 m lunges
A: Power 8
E2mom x 5
– 12-16 gorilla row
– 12-16 floor press w. kb
B: Thursdajdaj
30 hang clean 30-40/15-25 kg
30 cal row
30 wall ball sit up
20 hang clean 40-60/ 20-35 kg
20 cal row
20 wall ball sit up
10 hang clean 50-80/30-45 kg
10 cal row
(basic hang clean with double dumbell or kettlebell)
C: 3rds
20 barbell side
20 bb good morning
20 arch rock
STRECHING
1. W-U (0-12’) A. STRETCHING 4’ @
1. Act./ 3 sets – 8 tall kneeling straight arm lat. pulldowns – 8 ring face pulls – 8 db KB DL @mod.weight 2. EMOM 16′ Odd: 45″ rowing Even: Pressing weakness -HSPU- Strict Press- Pushups @10-12 reps 3. E2′ for 10′ – 10 DL @90/60 – 10 WB – 10 T2B 4. 5 sets – 12/12…
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…
1. W-U (0-14’) A. STRETCHING 5’ – LYING HAMS STRETCH – TWISTED CROSS STRETCH – BOX/WALL LATISSIMUS WITH PVC B. AMRAP 4’ 10 KNEELING THORACIC ROTATIONS 5 IN-OUT INCHWORM 10 DEAD-BUGS 10 BAND PULL-APARTS C. AMRAP 5’ 3 CLEAN&J @ADD W 10” DIP HOLD @BOTTOM 10” DIP HOLD @TOP 2. WOD (17-27’)…
1. W-U (0-12’) A. STRETCHING 6’ @
1. WL. Activation / 2 sets + Squat Clean – 3 stiff leg DL – 3 muscle cleans – 3 tall squat cleans , then E2′ for 10′ – 3 squat cleans @65-70% 2. Jerk Dip and Clean Pull E1’30” for 6′ – 3×5 @70% of best C&J , then E1’30” for 6′ – 5…
