Week 2: day 9
wu:
6 min easy amrap
10/10 suitcase kb dl
30 sec wall sit alt step
10 russian babymaker
A: Practice
/pull-up, bar-ring mu, hspu, hswlk/
B: Squat clean technik
7×3 pause squat clean deep position (climbing)
C: Esik nem esik, jól esik
3 rds
500 m row
10/10 one arm hang kb snatch 12-24/8-16 kg
15 hspu/ pike push up/ hrpu
D: Hasis
3 rds
20 hollow rock
20 v-ups
20 sec hollow hold
1 min rest
1. 2 sets – 10 barbell good mornings – 16 deadbugs – 10 cossack squats – 20″ hollow hold 2. Back Squat – 1x 5 reps @60% – 1x 5 reps @70% – 1x 3 reps @80% , then EMOM 3′ – 2 reps @85% 3. 3 rounds not for time – Slow, but continuous…
WU: 3-5’ gymnastic 3 slow round: – 10 Get up jhonnie – 25 DU – 15 Light WB A. E2’ – 4 sets Front squat x 8 reps – @60% 1RM (from the floor) and then…. E90” – 4 sets 2 Push jerk – same weight (from the floor) B.Metcon 2…
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…
Wu: gymn+ shoulder and elbow mobility A: 3 light rds 20 plank to push up 20 dead bug 20 bird dog 10 russian babymaker B: Back Lunges Alt. Deficit back lunges 5×10 C: Metcon 5x4min 160 m inga run 8 push up 12 dumbells thruster 8 push up 160m inga run D: Acc 3-4…
Wu: 3 rds 4 reverse burpee 30 sec hip thrust hold 4 down up 30 sec wall sit hold 4 burpee pull up A: Emom 3x 4=12min – 6-10 barbell deadlift 40-80/ 20-60 kg – 6-15 kipping hspu/pike push up – 1-3 bar mu/ kipping pull up/ ring row x4 B: Eggs! 100 du/ 200 simple…
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…
