A: 8 min active mobility
B: 3 light rds
„BB” warm up
3 muscle clean
4/4 front rack lunges step
5 thruster
6 burpee pull up
7 hindu push up
8 cossack squat
C: Every 90 sec x 8set
3 position clean RX: climbing, Open: max load 80%
1 high hang clean + 1 hang clean + 1 clean
D: 3 rds
30 push press Rx: 50 kg / 35kg Open: 40/25kg
20 front rack reverse lunges
10 c2b Open: pull up
E: 3 rds
8 dragonfly
20 banded good morning
A: activation – 2 sets 10 inchworm 5/5 cossack squat 30″ plank 1′ cardio + 3 sets 30 m farmer carry @heavy 15 jump squat 30″ hanging tuck L-sit B: Split stance RDL E90″x6 (3-3 sets per leg) 8 reps @30-40% of deadlift you can increase the weight set by set C: 1 set – TC: 20′…
WU: 3-5’ gymnastic 3 slow round: – 10 Slow pushup – 20m bear walk – 10 Russian swing – heavy A.3 rounds – 6-8 HSPU (deficit or regular, strict or kipping) (Open: Box HSPU or Z-press) – 8-10 Strict T2B (Open: Hanging Leg raises) B Snatch E90″ – 3 sets (speed focus) 3 Snatch High…
1. SMR + Shoulder Mobility /T-spine extension, shoulder- hip extension/ https://youtu.be/wW-GAz2CTCM 2. 2 sets: * 5/5 Face up chinese plank + knee raise * 10 Hand release push- ups * 10/8 Cals row * 8 Shoulder taps in HS hold or Push- up hold pos. 3. 10 rounds for time ¤ 30 m Farmer Carry @moderate…
Week 5: day 29 wu: 3 rds 10 scapula pull up 5 mu clean+press 5 hindu push up 10 russian babymaker A: Clean 10 Tc’ Pull+ high pull+ clean (climbing heavy, squat clean) B: BSQ E2 4×6 (75-80%) C: Mayham 10’ Amrap 10’ 5 pull up 10 push up 15 air…
A: activation – 2 sets 1′ cardio 10 snow angel 10 scap push up to downdog 10 russian babymaker 30″ plank B: 2 rds for time – TC: 31′ 20 Hrpu 30 Air squat 20 Pull up / ring row 30 Pendlay row @dual kb 20 Yoga push up 30 Empty barbell thruster 20 Abmat…
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,…
