2023.07.28. Péntek

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: 8-10 min smr& activization B: 2 light rds only BB 10 squat snatch  10 snatch balance 10 snatch press 10 burpee C: Every 90 sec x 8set 3 position snatch Rx: climbing Open: max load 80% 1 high hang snatch + 1 hang snatch + 1 snatch D: Amrap 5″ x 2 1 box jump RX: 70/60cm Open: 60/50cm 1 sumo…

1. 2 sets @easy KB – 7/7 single leg glute bridge – 5/5 banded single leg lateral jumps https://youtu.be/5NC1Lpi402Y – 20″ deep squat hold 2. EMOM 8′ – 1 Power Clean + 1 Squat Clean @75% 3. 6 Rounds For Time / 1’30” recovery rower – 3 Power Snatches @60/45 – 20 WB 4. Acc. Work…

1. SMR + Hip Mobility + 5 reps prayer stretch + 2 sets * 4/4 Single leg hip thursts * 4 Deep squat muscle snatches * 4 Sots presses * 4 Box jumps 2. Squat Snatch / 4 sets / E1’30” * 3 singles @80% 3. Front Squat – Find your heavy triple reps in 15…

1. Warm-up for Power Snatch and C&J in 8-10′ 2. Power Snatch / E1’30” for 6′  1. 3 reps @60%  2.  3 reps @70%  3. 2 reps @75%  4. 2 reps @80% 3. C&J / E1’30” for 6′  1. 2+1 @70%  2. 2+1 @80%  3. 2+1 @85% 4. 1+1 @90% 4. EMOM 21′  1. 15/12…

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…