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
6 slam ball / sand bag over shoulder choose weight
9 ttb
12 cal cardio
15 m hswlk/ bear walk
C: Acessorry
3-4rds
10-16 cross body curls
10-16 skull chrushers
10-16 hammer tension curl
10-16 triceps extension
Streching
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 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…
1. AMRAP 8′ – very easy pace!! – 100m jogging – 10 inchworms push-ups – 15 banded lat. pulldowns 2. 4 rounds for time – 500m row – 21 empty bar thrusters – 12 C2B or jumping C2B 3. Gymnastics I. / 5 sets – 30″ hard effort ski rest 30″ – 30″ hard effort…
Wu: gymn+ shoulder and hip mobility 7’amrap 15 Hanging med ball hamstring curls 9/6 kg 20 russian twist w. med ball 15 med ball glute bridge 20=10/10 med ball halo A:8-10min Clean and Jerk Technik Open: pvc, technik bar Rx: only bar B:8min Find your 5 rm Touch and go clean and Jerk C:For time 3rds 300m…
Week 2: day 12 Wu: 3 rds 12 alt leg hip thrust 10/10 kneeling plate halo 12 m dumbell alt rdl walking A: E2mom x6 6-10 weighted pull ups behind neck 6-10 push jerk (Every rds add weight) B: Every 90′ x 5 10 alt. lunges (climbing weight, start 50%) C: 21-15-9 Cal…
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…
