Week 4: day 24
wu: 3rds
12 shoulder taps in hspu pos.
20 hamstring band extension
12 alt bw romanian dl
20 wall sit position shoulder extension
A: Stiff leg deadlift
4×12-15
B: Body Pump 3.0.
15-12-9-6 (climbing weight)
BB Shoulder press
Deficit lunges w bb
Bench press
Barbell row
C: Pazar
4 rds
12 ttb
6 alt devil press hevy
12 alt pistol / w band& rope
6 bar mu / band, box / pull up + push up
30 du/ 60 simple
D: BackStrenght
4×15 BB good morning on box
1. 2 sets – 10/10 90/90 hip mob. – 10 ‘PVC’ throught – 10 Prone snow angels – 10 Tempo cossack squats @3″ down 2. Rowing/ 10 rds. – 15″ max effort !!! – 45″ easy 3. Gymnastics Cond. / 5 sets – 15/12 cals assault bike – 8 deficit /banded/ push-ups – 15/12 cals…
A. Warm-up: 60s. Shuttle run 15 Russian swing @ moderate weight 15 Goblet squat @ moderate weight 15 V-ups x 3 rounds B. Squat clean + Front squat – daily max! C. Metcon For time: 21-15-9 Pull-ups Burpee box jump-overs @ 60/70cm ! Tc: 8’ D. Single-arm Front rack KB carry x 25/25m @ moderate/heavy…
A: activation 1′ cardio 6 walkout 10 tall kneeling shoulder cars 12 alt toe touch 30″ plank B: Power Clean & Jerk – 12 mins 1RM – build up to your heaviest C&J ever C: 4 sets 3 strict press + 3 push press + 3 push jerk increase the weight set by set from…
A: activation – 2 sets 1′ cardio 10 banded rev nordic curl 20/20″ split squat pulse B: 3 sets 15″ row @max effort 15/15 m SA farmer carry @heavy 15 feet elevated hip thrust C: Deadlift 2 warm up sets, then: 8 reps 70% 6 reps 75% 4 reps @80% 2×2 reps @90% 90″ rest…
Week 1: day 5 Wu: 3 rds 10/10 kb rdl 10 barbell hip thrust 30 sec plank to push up 30 sec jumping jack A: 10 min pratice: ttb, hspu, hswlk, pull up, du, bar-ring row, peg board B: 8 min Power and split jerk technik or climbing 7×2 C: Friday 2 rds 15…
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…
