Week 5: day 30
Wu: 3rds
10 90/90 hip
5 down up
10 tempo bench plate row 331
5 tempo air sq 331
A: Derék embör
E3x4
– 20 heavy swing with + band
– 10-15/10-15 Kb side
– 16-20 renegade row
B: Barbell Zpress
4×8 (climbing)
C: Amrap 20′
1 rope climb (rx seated leg less)
2 squat clean 50-70/30-50kg (basic du kb or db)
3 front squat
4 ring -bar mu / c2b
5 burpee
D: BicikeTricike
3-4 rds
20 barbell biceps
20 barbell triceps
no rest
STRECHING
1. Activation, then Amrap 8′ – easy 350m row – 10 Am. swings @12/16 – 10 wallballs @6/9 2. E2′ for 12′ – 20/16 cals row – 4 deficit kipping HSPU 3. Open 20.2 Amrap 20′ – 4 DB thrusters @1×22.5/15 – 6 T2B – 24 DU’s 4. Acc. Work – Accumulate 100/100m suitcase carry…
1. SMR + Hamstring Stretch + 2 sets * 6 Samson Stretch * 6/6 Jerk Drop @KB https://youtu.be/8jnDXbCHXDc * 6/6 Hip Thurst Then, 2 sets @30% * 1 Clean DL+ 1 Power Clean+ 1 Squat Clean 2. Clean & Jerk / E1’30” for 9′ * 2x 2+1 @85% * 2x 2+1 @88% * 1x 1+1 @90% *…
1. Hip and shoulder mobility 2. Snatch / EMOM 10′ – 2×1 @60% – 2×1 @70% – 2×1 @80% – 2×1 @85% – 1×1 @90% 3. Power Clean & Jerk / EMOM 7′ – 2x 3+1 @60% – 2x 3+1 @70% – 3x 2+1 @80% 4. 4 rounds for time – 12 T2B / 18…
WU: 5′ gymnastic, then… 4 slow rounds: 8 Snow angel 4/4 Cossack squat 8 OHS with pipe A. E90″ – 5 sets 5 TnG Power Clean @60% (Open: 3-5 reps – medium weight) B. EMOM 8′ – 5 double KB russian swing 2×12/20 (Open: 2×8/12-16) – 5 Thruster 2×12/20 (Open: 2×8/12-16) C. Metcon 21-15-9 reps…
1. SMR and Mobility in 10 min 2. EMOM 30′ 1. 45″ Rowing 2. 12-15 WB 3. 45″ Assault Bike 4. 10 Burpee Box Step Overs 5. 45″ Ski-erg 3. Acc.Work / 4 sets – 12 Supinated Grip Ring Rows – 12 Skull Crushers – 12 KB Pull-overs
Wu: gymn+ shaolin A: 3 light rds 15 cat caw 8 get up jhonnie 15 kb tatters B: E2mom10’ 10 deadlift rx 100-120/60-80 kg open 70-90/30-50 kg 5/5 kb press half kneeling rx:24/16; open 20/12 C:Metcon For time 10 ohs 60/40 open 40/25 basic: front sq w.du kb 15 ring dip 20 jump sq…
