1. 2 sets
– 10 hollow body pull downs
– 10 glute bridge pull downs
– 10 beat swings
2. Strict Pull- ups
– 5x 5 /unbroken/
3. For Reps and For Time
Max Reps
– 2′ box jump
– 2′ WB
– 2′ devil presses
– 2′ thrusters
– 2′ jumping squats
2′ Rest
Resp Comleted For Time
4. Acc. Work
– 10/10 side plank banded rows
– 15/15 side hip thrusts
A: activation – 2 sets 1′ cardio 10 scap push up 6/6 sidelying thoracic stretch https://www.youtube.com/watch?v=Kcn9h72WopQ/ B: 5 sets – TC: 6′ 4/4 offset push up 4/4 gorilla row 4/4 OH kb sit up C: Power Clean & Jerk – 4 sets 5 reps – tng – 70-75% 60-90″ rest D: push and pull –…
Wu: gymn+ Mobility A: 4 light rds 50 du/ 75 simple 20 shoulder taps hspu position 50m double plate carry pinch grip choose weight B: 15 min Handstand walk practice and progression C: Metcon Every 90 sec x 10 5sumo dl high pull 30/20-25 kg 7 push press 9 power snatch max distence inga run…
Wu: 2rds 60 sec active frog pos. 60 sec plank to push up 20 alt v-ups 20 jump sq A: C&J & Du climbing Amrap 8 2 clean + 1 jerk + 25 du B:Strenght&Lunge 30 bsq 40-60/25-50 30 push press 400 m run 20 bsq +10 kg 20 push press 400 m…
A) amrap 6′ – 6 alt sh taps in tiger pos. – 6 high hang muscle clean – 6 front squat – 6 bb good morning B) E2′ for 6′ – 3 sets , climbing 8 tng squat or power clean C) E2′ for 8′ – 4 sets climbing 3 position clean sq or power (…
A: activation – 2 sets 10 childpose Y raise 30 sec cardio @mod 5/5 SL RDL hold (5″ hold each reps) 15 sec cardio @hard B: practice – 6 mins 6-weeks-goal session C: 3 sets 4 snatch grip RDL @31X1 @75-80% 4 wtd double box dips @31X1 90-120″ rest between rds D: for time – TC:…
Week 2: day 11 Wu: 3 rds 45 sec jumping jack 5 hindu push up 14 jumping lunges 10 shoulder taps, hspu pos. A: Practice 8 min (du, hspu, pull-up, bar-ring mu, hswlk) Then 3 rds 1 peg board/ strict pull up 2 hspu/pike push up 3 bar/ring mu/ ring dip/ dip 30…
