A: activation – 2 sets
5/5 shinbox thoracic rotation
5/5 shinbox good morning
5 glute bridge V-walkout
50 su
B: practice – 8 mins
6-weeks-goal session
C: 3 sets
300/250 m row
16 hamstring march @mod
12 dual kb floor press @mod
D: EMOM 10′
odd: 5 snatch grip RDL @70%
even: 3-5 double box weighted dips @10-15% of bw
https://www.youtube.com/watch?v=CVaxoIOH160/
E: „Rosa” – 5 rds for time
10 hspu
400 m run / row
F: 2-3 sets
12 alt db front raise
12 bb good morning @35/25 kg
1. 1 set – 1 min row @easy – 7 no hook, no contact muscle snatches @bb – 45″ row @mod – 5 tall power snatches @bb – 30″ row @hard 2. Snatch Complex / 1’30” X5 1.-2. @75% 3.-4. @85% 5. @85++% 3. For Time 6 rounds – 10 HSPU / Box HSPU…
A: activation – 2 sets 10 bw good morning 10 shinbox switch 10 russian babymaker 5 tall kneeling muscle snatch @empty bb 1′ cardio B: Power Snatch – 12 mins build up to your new 1RM C: Front Squat – 10 mins build up to your new 1RM D: EMOM to hell (12-18′) 2 clean pull + 2…
Week 3: day 19 Wu: 3 rds 1 min cardio 16 alt leg hip thrust 8/8 kb alt leg rdl clean and press 4 muscle clean and split jerk A: Power clean & power jerk Emom 7 1 clean+2 power jerk B: Friday Dance Amrap 20′ = goal 4-5 rds 3 man maker 16-22,5/7,5-15 kg…
A: activation – 2 sets 8 walkout 8 scap push up to downdog 12 alt. toe touch 1′ cardio B: in medias res – 5 sets @80% effort 6 push up 6 jumping pull up 12/10 cal row C: Power Clean&Jerk – 3 sets 8 reps – tng – @60/40 kg 60-90″ rest D: 3 sets…
A. Warm-up: 50 Jumping jack 10 Russian swing @ medium weight 10 russian babymaker 30s. Plank twist x 3 sets B: E2’x5 -5-8 Bench press 60% -5-8 back squat 60% C: Metcon 1000 m row 5 rds strict cindy 800 m row 4 rds strict cindy 600 m row 3 rds strict cindy 400…
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…
