2024.05.07. Kedd

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

Mobility: Ankles+Hips+Spine                  Activation: 2 RDS                                                                          – 6/6 Shoulder Taps Plank Pos   …

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%…

A. Warm-up: Gymn + Amrap 8’  50 Double-unders / 100 Single-unders 10 Reverse snow angel  5/5 Half kneeling KB strict press @ easy  10 Kang squat @ without weight  B. Max unbroken Double-unders  *only 2-3 attempt  C. “DT” with box  5 Rounds for time: 1 Round of “DT”  15 Box jump @ 60/50cm  Tc: 15’ …

A. Gymn. + 3 Rds.: • 40″/40″ side plank • 10 hamstring curls @trx/ring/fitball • 15 banded pull- aparts B. Weightlifting 5x Snatch Complex • 1 Power Snatch + 2 Low Hang Power Snatch @75% of 1RM P. Snatch Tempo Back Squat • 4×7 @60% 3-1-x-x C. EMOM 16′ • 1. 15/12 cals row •…

Wu: gymn+shoulder mobility A: 3 rds 5 get up jhonnie 5 inchworm 5 wall climb then 3 rds 30 m hswlk/ bear wlk 5-7 bar/ring mu/ burpee chest pull up 10 slam ball over shoulder   B: 4 rds 10/10 dumbell rows climbing heavy 20 russian swing @heavy   C:Metcon 3 rds 4 rope climb…