1. 3 sets
– 10 alt. reverse lunges
– 5 pike pull on rower
– 5 btn push presses
– 5 jerk balance
2. Push Press + Dip
EMOM 4′
– 2 push presses @80%+
Rest 1′
EMOM 4′
– 4 jerk dip @105%
Rest and Squat prep 5′
EMOM 5′
– 3 front squats @85%
3. EMOM 15′
1. 10 hang power cleans @30/20
2. 8 lateral burpees
3. 40″ hard assault bike
Wu: gym+ mobility 3rds 50 jumping jack 25 good morning w. Band 50 mountain climbers 25 gtoh plate 10/5 A: 5×10 BSQ B: SB Hallowod 10 burpees 10 bench press medium weight: bb-heavy du kb-db 31 russian swing 24-32/20-24 kg 10 burpees 10 bench press 31 box jump 10 burpees 10 bench press…
Week 3: day 16 Wu: 3rds 10 snow angel 8 „S” 6/6 superman rdl 6/6 lateral one leg box step A: High Hang Snatch 7×3 focus on technik (rx squat, basic squat or power) B: BSQ 4×8 (62-68%) C: Matiné 5 rds 3 snatch 40-60/25-40 kg 5 ohs or back sq 7…
1. General warm-up + Prayer stretch https://youtu.be/dKiiG3NzOow + 2 sets * 10 Hip thrust * 5 Deep muscle snatch * 5 Snatch grip strict press /behind neck/ * 10 Box step @40/50cm 2. Squat Snatch / E1’30” * 3×1 @77% * 2×1 @80% * 1×1 @82% * 2×1 @77% 3. 3 Rounds For Time * 10…
WU: 3 Rounds of: 10/10 KB snatch @ medium weight 20 Opposite Arm/Leg V-ups 15 Empty BB Thruster A. 10 minutes: RX: Cluster + Thruster + Push press Daily max! OPEN: Build up to moderate weight in 7 sets of: 1 Cluster + 2 Thruster + 3 Push press B. 10 minutes: RX: Pause back squat heavy double (2s. pause in…
Week 4: day 24 wu: 3rds 12 shoulder taps in hspu pos. 20 hamstring band extension 12 alt bw romanian dl 20 wall sit position shoulder extension A: Stiff leg deadlift 4×12-15 B: Body Pump 3.0. 15-12-9-6 (climbing weight) BB Shoulder press Deficit lunges w bb Bench press Barbell row C: Pazar 4…
Week 6: day 36 Wu: 3rds 5 inchworm 10 arch rock 5/5 kb rdl 30 sec plank twist A: Hajcihő 4 rds 200 m run 12 alt dumbell hang snatch 20-30/15-22,5 5 muscle up / c2b , pull up B: Body Pump 5.0. 4rds 10 barbell bench row 15 barbell bench press 15 chin…
