2023.04.24. – Hétfő

A. Warm-up:  30 sec hs hold pos shoulder touch  10 Am swing @ moderate weight 10 Goblet squat @ moderate weight 10 V-ups  30 sec y reach x 3 rounds  B. 8 min practice( pull-up; bar-ring mu, du, peg board) rx: Amrap 8’ 15 m hswlk  3 bar mu 7,5 m hswlk 2,5 m segment free…

A: activation – 2 sets 5/5 SL RDL hold (hold 5″ in the bottom position) 10 inchworm 15 m tiger crawl 1′ cardio B: practice – 8 mins make your 6-weeks-goal perfect C: 6-9-12-9-6 – for time snatch grip RDL @70% hspu ring dips / banded ring dips D: 12′ AMRAP 6 alt db snatch @22,5/15 kg…

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)…

1. 2 sets – 5 tempo snatch high pulls – 5 muscle snatch – 5 snatch balance 2. Heavy Isabel For Time – 30 snatches @45/60 3. EMOM 5′ – 2 Back squats @85% 4. Rowing / E3′ for 15′ – 500m  5. Core / 2 sets / 2 min rest – 15 V-ups –…

Warm up: gymn + mobilty + 3rds 20 m monster walk 10 hip thrust w. band 10 banded squat 10 burpee A:10min: Find your 10RM Back Squat…. Start: 1rm 40-50% B: 8-10 min Snatch technik with barbell ( snatch pull, high snatch pull, power snatch, high hang power, hang power, squat snatch, high hang sq sn,…

1. SMR and Mobility in 10 min 2. EMOM 30′  1. 45″ Rowing  2. 12-15 WB  3. 45″ Assault Bike  4. 10 Burpee Box Step Overs  5. 45″ Ski-erg 3. Acc.Work / 4 sets – 12 Supinated Grip Ring Rows – 12 Skull Crushers – 12 KB Pull-overs