Week 4: day 25
wu: 3 rds
20 m bear walk
8 scapula pull up
20 jumping jack push up pos.
8 kb halo kneeling pos.
A: 8-10 min practice
(du, pull up, hspu, bar-ring mu, peflg board)
B: Emom 12
– 1-3 rope clim (rx: leg less)
– 8-15 hspu (rx strict, deficit)
– 15-20 weight abmat sit up
C: o.k.
Amrap 4’
3 wall climb
5 du kb squat clean
2 min rest
Amrap 4’
5 burpee box jump
5 du kb snatch
D: Pukkandúr
3 rds
40 sec work 20 sec rest
Goblet dumbell biceps
Triceps push up
1. General warm-up+ 2 rds. * 10/8 cals row * 10 scorpions * 10 scapula pull- ups then, 2 rds. @easy weight * 5 bench presses * 5 pendlay rows * 10 banded face pulls 2. 3x AMRAP 5’/ 1′ + 3 wall walks + 12 DB snatches @15/22.5 + 15 box jump overs 3. 4 rounds…
WU: 3 rounds of: – 100 Simple under – 20 Goblet squat w. easy KB – 60s. Plank A. In 10 minutes: RX: Pause front squat heavy double (2s. pause in the bottom pos.) OPEN: Pause front squat 6×2 reps , moderate weight B. „Mod. Nasty girl” RX: 3 rounds for time: 50 Air squats 7 Ring or Bar…
1. General Warm- up + 2 sets * 3/3 Worlds Greatest Stretch * 3 Clean Pulls * 3 Tall Power Cleans * 3 Kneeling Jumps 2. Work up to heavy 3 position Power Clean (floor, low hang, high hang) 3. 5 rounds For Time * 15 Unbroken Strict Pull- ups /banded/ * 12 Deadlifts @70/47 4. 4…
A: activation – 2 sets 6/6 kb SL RDL @mod 6/6 cossack squat 6 kang squat B: 4 sets 200 m row 40 m cross body carry 20/20″ side plank C: Deadlift – 4 sets 1. 8 reps @60% 2. 8 reps @70% 3. 8 reps @80% 4. max reps @75% of your 3rd set…
1. 2 sets – 6 scap pulls – 5 snatch press unders – 6 scorpions – 10 prone snow angels 2. Snatch Complex / 4 sets – E1’30” @75% – 1 snatch lift off + 1 squat snatch + 1 OHS 3. Front Squat Complex / 4 sets – E1’30” @mod. weight – 1 reps +…
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…
