Wu: Gymn + shoulder mobility
A: Amrap 6’
8 barbell press
8 hrpu
8 down up
8 air squat high knee jump
B: 8 min Power jerk practice
C:5 set
4 push press + 2 push jerk
rest 90’
D: Metcon
3 rds
10 power clean & jerk open: 25/40 , rx: 60/40 kg basic du kb
15 cal row
15 pull up
10 down up
E: Acc
3 rds
10 sttb
10 abwheel
A. Warm-up: Gymn. + Hip mobility Then.. 3 Rounds of: 1 Inchworm + 3 Push-ups x 5 reps Single-Leg RDL x 10/10 reps @ without w. Single-Leg glute Bridge hold x 20/20s. Alt. V-ups x 20 reps B. Every 2’ x 5 sets Front squat x 4-5 reps @ 60-70% of 1RM C. Weighted Strict…
A. Warm-up: Gymn. + EMOM 12’ Min1 – 20 Jumping jack + 10 Hollow rock Min2 – 8/8 Cross body KB deadlift Min3 – 40s. D-ball hold in bear hug B. 3 Rounds, for quality: 12 Dead stop sumo deadlift high pull w. KB 3 Wall climb w. 3s. pause at the top Rest 60-90s….
1. Hip and shoulder mobility, then 2 rds.: • 16 toes touches in pushup pos. • 10 cossack squats • 16 shoulder touches in pushup pos. • 10 butterfly hip thrusts • 16 dead-bugs • 32 jumping jacks 2. 4 sets/ ~2’ rest • 12 weighted cossack squats • 24 weighted crunches /slow/ • 12…
Mobility: Shoulders+Hips Activation: 2 RDS -10 BB Snatch Grip Presses …
A: Wu+gymn 3 set 10 hip thrust+ 15 sec hold 10 scapula push up 10/10 bulgarian squat 10 scapula pull up B: BSQ 4×12 /50-55-60-60%+/ C: Metcon 5 rds 1 peg board ascent op 2 wall climb 3 mu, ring or bar 4 burpee box jump 120-100 cm 5 slam ball ots 6 alt…
Warm-up: Gymn. + Hip mobility Then.. 3 Rounds of: 1 Inchworm + 3 Push-ups x 5 reps Single-Leg RDL x 10/10 reps @ without w. Single-Leg glute Bridge hold x 20/20s. Alt. V-ups x 20 reps B. Every 2’ x 5 sets Front squat x 6-8 reps @ 60-65% of 1RM C: Metcon: CFGO…
