2023.09.01. Péntek

WU:Gymn + GAMES A: 3 rounds: – 20 barbell hip thrust – 5 Scapula pull ups + 5 Ring row – 10 Down-ups B. „RANKEL” AMRAP 20 min 6 Deadlift (RX: 100/70kg Open: 70/40kg Basic: double kettlebell choose weight) 7 Burpee pullups (Open, basic: Banded or ring row) 10 Am swing (RX: 32/20kg Open: 20/12kg) Run…

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 1′ cardio 5 russian babymaker 10 hip flow 10 m duck walk 10 bw good morning B: snatch complex – 12′ EMOM 1 segment power snatch + 1 power snatch (no tng) https://www.youtube.com/watch?v=KbFblcCQl1Y/ start from light; last set @80% C: 1+1/4 front squat 2 warm up set, then: 4 x 5…

1. 2 sets – 10 deadbug pullovers – 10/10 seated band pulls – 5 strict pullups 2. Handstand Hold Rx: Freestanding HS hold take 3 attempts to hold as long as possible. Open: Wall facing HS hold as long as possible 3. 2x AMRAP 8′ / 2′ recovery cardio – 4 Cleans @80% of squat…

WU:3-5’ gymnastic AMRAP 6’ WU pace 10 Jumping squat 5 Empty BB High hang snatch pull 20 Banded good morning   A. Lift E2’ – 5sets 3 Clean Deadlift + 2 Squat Clean + 2 Split Jerk @60-65% 1RM C&J   B. Lift 8-10’ work up to a heavy single Power snatch   C.Metcon AMRAP…

A: activation – 2 sets 1′ cardio 10 plank to dolphin pose 10 low switch cossack squat +2 sets 10/10 db external rotation @mod https://www.youtube.com/watch?v=t5Ft8OMG_D8/ 10/10 feet elevated side plank hip thrust B: clean complex – 6 sets 1 hang power clean + 2 hang squat clean + 1 squat clean @80% 90″ rest between…