Wu: Gymn+ shoulder and elbow mobility
A: 3 light rds
– 10 hand climb+ snow angel
– 10 get up jhonnie
– 10 plank to push up
– 5 burpee+ air sq
B: 5×3/3 Turkish Get Up
climbing to heavy
C: 8 min HSPU, Pull Up, MU practice
D: E2MOM x6
– 5-8 kb snatch left arm
– 10 K2E
– 10 Wall ball
– 5-8 kb snatch right arm
E: STRECHING
A. Gymn.+ 2 rds.: • 40″/40″ side plank • 20/20 m front rack carry @16/20 • 2/2 TGU’s B. Weightlifting ☆ 6x 1 Complex @ 75% of power clean max /no tng/ • 2 P.Cleans + 2 Jerk + 1 P.Clean C.Metcon /1. AMRAP 6′ • 8 OHS @16/24 KB beginner: front sq • 8…
A. Warm-up: Easy “Amrap” in 8 mins. 10m Walking Lunges 10 V-ups 10 PVC OHS 45s. Handstand hold B. Power snatch – warm up to 50-60% of 1RM Then.. For time: 10-8-6-4-2-4-6-8-10 reps of: Unbroken Tng Power snatch @ 50% of 1RM Snatch C. Every 2’ x 5 sets Back squat x 5 reps @ 70%…
Wu:gymn+hip mobility A: 3 rds 20 alt leg hip thrust 10/10 half knee shoulder press 20 dead bag B: For Time 4rds 444m row 4 c&j 1rd:60% 2rd:65% 3rd:70% 4rd:70%+ Then 4 min 1 reps climbing heavy c&j C:Power Metcon 12-9-6-3 Strict pull up (open ring row) Deficit push up Sttb (v-ups) Ring dip (box…
Wu: Gymn+shoulder and hip mob A:10 min open: kipping / butterfly pull up practice rx:7set 1ttb+1c2b+1bar mu B:Metcon 5x4min 400 m run / 500 m row 12 kb tatters 24/16kg 12 pull up C:Acc 3 set 6/6 one leg romanian deadlift 12 barbell side 12 barbell good morning D: streching
Mobility: General Activation: 2 RDS …
1. 3 sets • 6/6 single arm DB bench presses • 8 scap pullups • 4 inchworms 2. 5 sets • 5 narrow grip bench presses @75-80% 3. EMOM 18’ 1. max kipping pullups 2. 8 thrusters @40/30 3. Rest 4. 5 sets • 12 alt gorilla rows • 30/30” side plank
