2023.01.12. Csütörtök
1. SMR + Activation for EMOM
2. EMOM 40′
1. 150/200m row
2. Pull-ups + 8 HRPU + 8 Air squats
3. ‘DT’ 12 DL + 9 Hang cleans + 6 Push presses @easy double DB @15, 12, 8
4. Full Rest
3. Stretching
Kapcsolódó bejegyzések
2023.04.24. – Hétfő
Week 2: day 8 Wu: 3 rds 16 alt hip thrust 14 scapula push up 12 alt v-ups 10 cal row A: Snatch technik 7×3 pause deep squat snatch / basic power B: Bsq 8 min’ 4×9 (55-60%) C: Ma 2 rds 75 du 50 wb 25 ttb Streching!
2023.09.06. Szerda
A. Warm-up: Amrap 6’ 50 Mountain climbers 1/1 TGU @ 12/8kg KB 10 Scapula pull-ups 10 Banded good morning B. Wod Amrap 15’ RX: 10m Walking Russian swing 16-24/8-16kg 10m Handstand walk 10m Lunges walk 10m Tiger walk OPEN: 10 Walking Russian swing 10m Lunges walk 10m Burpee broad jump 10m Bear walk C. Strenght…
2023.03.06. hétfő
A: activation – 2 sets 10 shinbox switch 5/5 shinbox heel touch 5/5 single leg RDL with kb @31X1 1′ cardio B: 10′ EMOM – Snatch Complex 1 snatch lift off + 1 segment power snatch + 1 hang power snatch C: 2 sets 10 reps of 1+1/4 front squat @40% D: conditioning – 12′ AMRAP 6…
2023.06.15. Csütörtök
1. SMR + General Warm-up + 3 rounds * 20m Tiger Crawl * 12 Shoulder Taps in Tiger Position * 20m Crab Crawl * 12 Hip Thrust on bench 2. AMRAP 24′ – Moderate tempo ! * 10 Burpee Box Overs @100/120cm * 12 Alt. Dead Snatches @moderate weight * 400m Row * 12 Sandbag…
2023.05.20.szombat
Week 5: day34-35 Wu: Games A: 3rds 20 hamstrings curls w. band 6 bb muscle clean + press 20 m lunge 6 W plate shrug B: Partner Workout 100 cal row 50 power clean (rx:60/40, Ct:45/30, Bs:double kb choose weight) 75 cal row 50 jerk 50 cal row 50 devils press (rx:22,5/15, ct: 17,5/12,5, bs: 12,5/10kg)…
2023.06.19. Hétfő
1. General warm- up + 2x 5 shoulder – hip extensions https://youtu.be/wW-GAz2CTCM + 2 sets: * 5/5 Chinese Plank with knee raises * 10 HRPU * 10/8 Cals Bike/Row/Ski 2. Upper Body Push-Pull Strength / E1’30” – 7 sets @climbing weight – 78%+ * 3 Close grip bench press * 3 Weighted strict chin- up 3. With…