Week 3: day 16
Wu: 3rds
10 snow angel
8 „S”
6/6 superman rdl
6/6 lateral one leg box step
A: High Hang Snatch
7×3 focus on technik (rx squat, basic squat or power)
B: BSQ
4×8 (62-68%)
C: Matiné
5 rds
3 snatch 40-60/25-40 kg
5 ohs or back sq
7 burpee box jump
D: Hasimasi
4 rds
10 strict ttb
10 hollow rock
30 sec leg roll
STRECHING!!
Gymn + wu 3 rds 10 90/90 hip 12 scapula wall slides 6 bb tempo ohs 333 10 bb good morning A: Snatch work up in 9 mins 1 snatch high pull + 1 low hang power snatch + 1 hang squat snatch B: 4 sets 1 snatch high pull + 2 low hang snatch high…
1. 3 sets – 500m easy row – 10 behind the neck thrusters @bb – 5 split stance press @bb 2. Split Jerk / E1’30” for 7’30” – 2 reps @75-80% 3. Front Squat / E2′ for 8′ – 2 reps @85% 4. EMOM 12′ 1. 12 hard pulls on the rower 2. 6 banded…
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. Warm-up: 3 rounds of: 12 Down ups 6/6 Single Leg glute bridge on floor 12 jumping squats 50m KB goblet carry (kb don’t touch the chest) B. In 10 minutes: RX: Cluster 1RM OPEN: Cluster + Thruster @ moderate weight x 7 sets C. Wod For time: 12-9-6 Cluster 400m Run btw. sets RX: 60-70/35-45kg OPEN:…
Wu: 3 sets 20 m bear walk 10”s” 20 m tiger walk 10 tempo sq 311 Puppy: 5 sets 16-20 Front rack Barbell box step 40-60 cm 20 jump squat 90-120 sec rest Wod: 10 rds 6 kb dead snatch left arm + 6 kb oh lunges left arm 6 kb dead snatch…
A. Warm-up: Gymn. + 3 sets 50 Mountain climbing 10 Hand release push-ups 10 1-Leg Hip thrust + 10s. Hold (left) 10 1-Leg Hip thrust + 10s. Hold (right) 20 Cossack squats (slow) B. Every 2’ x 5 sets Back squat x 5 reps 70-77.5% C. Amrap 3’ RX: 1 Bar MU 2 Strict…
