A: 8 min gymn+mobility
B: 8-10 min practice (butterfly pull up, hspu, du, bar-ring mu)
C: Every min, for 10min (5sets)
odd: 10 deadlift Rx: 100/60kg Open: 70/35kg
even: 5-10 SHSPU Open: 8-10 Pike push up or deficit push up
D:”RunTrack” or
Rx: Every min 200m run x10
Open: every 90 sec 200m run x7
or: Amrap 10’
10 double kettlebell thruster 16-24/816 kg
30 du
5/3 bar mu, open band, on box jump
300 m row
E: Streching, focus hamstring and full leg
Week 5: day 33 wu: 3 rds 45 sec thoracic spine strech 10 tempo plate bench row 3321 12 alt hip thrust 14 cal row A: Push press 4×8 climbing B: Dumbell DT &Run 5 rds 12 dumbell dl 9 hang clean 6 push jerk Every rds 400 m run/ 500 m row dumbell:…
1. 2 sets: – 30 Jumping jacks – 7/7 RDL+ knee raise – 10 Lateral jumps @barbell – 5 Muscle snatches @bb 2. Squat Snatch /NO TNG!!/ E1’30” for 9′ 2×2 @70% 2×2 @80% 2×1 @85% 3. AMRAP 8′ – 15m Front rack carry @2×22.5/15 – 15 T2B / 25 Tuck-ups – 5 DL @100/80…
Week 3: day 16 Wu: 3rds 10 snow angel 8 „S” 6/6 superman rdl 6/6 lateral one leg box step A: High Hang Snatch 7×3 focus on technik (rx squat, basic squat or power) B: BSQ 4×8 (62-68%) C: Matiné 5 rds 3 snatch 40-60/25-40 kg 5 ohs or back sq 7…
WU: 3-5’ gymnastic 3 rounds: 10 Ring row 10 Jumping squat 10 KB Shoulder press – light A. 3 rounds: 45″ MU (ring or bar) (Open: pullup) 45″ rest 45″ Ring dips (Open: Banded or Dip on box) 45″ rest 45″ OH Walking lunge 20/10kg (Open: 15/10) 45″ rest B. EMOM 10′ Rx:…
A: activation – 2 sets 8/8 world’s greatest stretch 5/5 hip flow 10 snow angel 10 scorpion 1′ cardio B: 3 sets 30″ max: bradford press @empty barbell https://www.youtube.com/watch?v=sUOs8v6IzEg/ 30″ rest 30″ max: dual kb deadlift high pull 30″ rest C: „Filthy 50” For time: 50 box jump 50 jumping pull up /ring row 50 kettlebell swing…
Week 3: day 18 Wu: 3 rds 1 min cardio 10 lateral box step overs 5 hindu push up A: Split Jerk climbing 10 min focus on technik B: Was ist Every 8min x3 800 m run / 1000 m row 15 pull up / ring row x1.5 20 push up 25…
