2023.04.15-16. Hétvège
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!!
Kapcsolódó bejegyzések
péntek
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:…
2023.12.14. Csütörtök
WU: 3-5 gymnastic 3 slow rounds: 5-8 Strict pull up 12 Jumping lunge 10 Light (empty) BB Snatch balance A.EMOM 5’ 5 Power snatch @60% 1RM Immediately…. EMOM 4’ 4 Power snatch @70% 1RM Immediately…. EMOM 3’ 3 Power snatch @80% 1RM B.Metcon 4 rounds for time: 15 Target burpee 15 OHS 30-50/15-35kg…
2023.02.16.
1. SMR + Shoulder and Hip mobility 2. 10 min skill practice 3. EMOM 15′ 1. 45″ bike/ski/jogging 2. 10 burpee box jumps – step down 3. 15 v-ups 4. EMOM 16′ 1. 18/15 cals row 2. 12 DB hang snatches @1×22.5/15 3. 13/11 cals assault bike 5. 3 sets – 10/10 banded lateral toe…
2023.03.13. hétfő
A: activation – 2 sets 5/5 squat thoracic rotation 10 shinbox switch 10 m duckwalk 1′ cardio + 2 sets 6/6 goblet cossack squat @easy 6 good morning @empty barbell 6 tall kneeling muscle snatch @empty barbell https://www.youtube.com/watch?v=ixX4phkLw5Y/ B: Snatch Complex – EMOM 10′ 1 snatch pull + 1 slow pull power snatch + 1…
2023.09.15. Péntek
A) amrap 6′ – 6 ankle taps in pushup pos – 6 bb front squats – 6 bb thruster – 6 hollow rock B) E2′ for 12′ – 6 sets , climbing 8 hang squat clean C) EMOM 12′ – 4 sets 1) 10m HSW (open: 20m bear walk or 10 sh taps in HS)…
2023.10.30. Hétfő
Warm up: gymn + mobilty + 3rds 10m inch worm 10m crab walk (high hip) 10 wall squat A: BB wu Amrap 5′ ( 5sn dl + 5sn press behind neck + 5ohs + 5sn balance + 5 sotts press) B: 10 min Find your heavy complex 2 snatch balance + 3ohs Open: Focus on technik C:3×5…