1. For quality
• 40 reps push backs https://youtu.be/ayQoxw8sRTk?si=cMe3vuJxHDOF5GS6
* every 10 reps complete:
• 5 pike pushups
• 10 deadbugs
2. Strength / EMOM 10’
Odd: 5-7 strict ring pullups
Even: 5-7 strict hspu
3. In a 3’ window complete/ 1’ rest/ 4 sets
• 24 Alternating Snatches /from ground/
• max cals rowing
4. Acc. Work 3 sets
• 30 DB flutter kicks
• 15 skull crushers @bb
• 20 weighted crunches
A: 3 rds 6/6 barbell alt leg hip thrust 20 band pull 20 m skeater walkaing w band 6/6 scorpio B: E3x5 3 reps front squats @heavy 3 reps deadlift @heavy C: Metcon 4-5 rds 10 hspu / pike push up 5 snatch 60/40 open 40-50/25-35 basic: du kb 3-5 bar – ring mu /…
Mobility: Shoulders+Hips+Ankles Activation: 2 RDS – 10 Banded Pull-Aparts – 10 Hollow Rocks – 10 Pike Push-ups – 5/5 Cossack Squats …
SMR + General warm-up + mobility A. 3 sets: 6/6 Half kneeling press @ light KB 10 scapula pull-up 20″ HS hold B. Lifting- Push jerk from rack 1. Find your daily heavy 1 rep in 6′ + Emom 5′ 3 reps @ 80-85% of your daily heavy 2. Alternating Press 3×12 (6/6) @ Double…
Wu: gymn+ Thoracic mob A: Amrap 6′ 50 Jumping jack 25 hand climb 50 jumping jack 25 shoulder taps push up position B1: Snatch technik 10 min B2: Barbell Z press 8 reps / 4-5 rds C: Metcon For time 3rds 600m row 10 thruster 30/20 (rx 40/30) 2 min rest 3rds 300 m row…
Wu: gymn+ hamstring mobility A: 2 rds 20 snow angel 10 wall sq 20 „S” 10 bb good morning 20 dead bug B: E2mom: 10 barbell bench row choose weight 20 band kb swing choose weight C:Rowing 3 rds 35/30 cal row 25/20 cal row 15/10 cal row 60 sec rest btw row D: Acc …
A. Warm-up: Gymn + 3 sets of: 10 PVC pass through 10 Reverse Snow angel 10 V-ups 30m Double KB front rack carry @ moderate weight B. Power snatch – heavy single or 1RM in 8-10 min. Open: KB snatch or Power snatch practice C. Snatch high pull x 2 reps @ 100% of B…
