1. 2 sets:
– 10 deadbug pullovers @light KB
– 10 deficit calves raises https://youtu.be/lPvnv4VJ4-Q
– 10/10 seated band pulls https://youtu.be/tUU-0soQOrE
2. E30″ /20″ work- 10″ rest/ for 9′
First: 20″ seated pike up https://youtu.be/Y44yE6dabcg
Second: 20″ arch up https://youtu.be/dMirQ7T3adU
Third: 20″ wall facing hs hold
3. 4X 2 rounds / 1 min rest btw sets / TC: 15′
– 8 clean&jerks @2×25/17.5
– 4 shuttle runs @10m segment
4. Rowing / 10 sets
– 100m HARD!!
– 100m EASY!!
A: OTM 9′ 8 Scapula pull up 10 Get up Jhonnie 12 burpee B:3 sets of Tempo OHS, climbing [5151] Open: PVC , Technic BB, women BB Rx: 30-40-50 kg C: „Isabel” 30 Squat Snatch Rx: 60/40 kg Open: Power Isabel chose wieght D: For Time Rx: 60/40kg Open: Choose weight: 40/25 30 push jerk 30 clean 30 bar facing burpee 15-15-15…
Week 3: day 20-21 wu: 2 rds 8/8 scorpio 1 min mountain climber 8/8 suitcase kb dl 1 min jumping jack 8/8 bird dog tiger pos. 1 min cardio A: Nyam Nyam For time 25-20-15-10-5 wall ball 9/6 5-10-15-20-25 knee to elbow 2 rest 25-20-15-10-5 Am swing 16-24/8-16 5-10-15-20-25 v-ups 2…
Warm up: gymn+shoulder and hip mobility A: light 3rds – 8 atomic sit up light plate – 8 bb good morning – 8/8 one kb sumo dl high pull light – 8 bb sq snatch B: Clean complex (climbing rx:heavy, open,focus on technik) 8min: every min 1 clean high pull+1 power clean++ 1 low hang power clean+1 hang sq clean C:Power:…
Wu: 3 rds 10 snow angel 3/3 Turkish get up easy 15 hip thrust A:8-10 min Practice (Pull up, c2b, ring-bar mu, hswlk, hspu, peg board) B: OhhhYeah Amrap 16′ 4rds 500 m run (600 m row) 12 alt. Devil press (16-22,5/ 10-15) then max burpee pull up C: 3 rds…
Wu: full mobility Games A: Egen (partner workout) 2000 m row 8 rds 18 du 9 thruster 40/30 9 c2b / invertallt row x1,5 / ring row x2 1000 m row 2 rds 50 wb 40 hang snatch 40/25 30 pull up/ ring row x1,5 FULL STRECH!!
A: activation – 2 sets 5 walkout + push up 5/5 shinbox thoracic rotation 10 shinbox good morning 10/10 kb bottom up press 10/8 cal cardio B: practice – 8 mins make your 6-weeks-goal perfect C: strength – 14 mins E2′ x3 8 snatch grip RDL @60% 6-8 dips on 2 boxes https://www.youtube.com/watch?v=vuk_F5aeeS4/ 2′ rest E2′…
