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
7x3 focus on technik (rx squat, basic squat or power)
B: BSQ
4x8 (62-68%)
C: Matiné
5 rds
3 snatch 40-60/25-40 kg
5 ohs or back sq
7 burpee box jump
D: Hasimasi
4 rds
10 strict ttb
10 hollow rock
30 sec leg roll
STRECHING!!
Week 3: day 15
wu: 3 rds
3/3 one leg burpee
6/6 one leg kb rdl
9/9 one leg hip thrust
12 “S”
A: Gino
100 m run
10 alt db c&j
10 burpee
10 sit up
200 m run
11 alt db c&j
11 burpee
11 sit up
300 m run
12 alt db c&j
12 burpee
12 sit up
400-500-600-700-800-900-1000 m run
13-14-15-16-17-18-19 alt. db c&j
13-14-15-16-17-18-19 burpee
13-14-15-16-17-18-19 sit up
B: Streching!!!
Week 2: day 13-14
Wu; 3rds
5 reverse burpee
10 90/90 hip
200 m run
20 alt v-ups
A: Partner Party
50 devil press 22,5/15
50 cal row
60 dumbell snatch
40 cal row
70 burpee box jump
30 cal row
80 oh walking lunges w. plate
40 cal row
90 wb
50 cal row
100 syncro sit up
STRECHING!
Week 2: day 12
Wu: 3 rds
12 alt leg hip thrust
10/10 kneeling plate halo
12 m dumbell alt rdl walking
A: E2mom x6
6-10 weighted pull ups behind neck
6-10 push jerk (Every rds add weight)
B: Every 90' x 5
10 alt. lunges (climbing weight, start 50%)
C: 21-15-9
Cal row
Front squats: 40,50,60/25,30,35 or choose weight
D: Back strenght
3-4 sets
12/12 one arm dumbell row
15 band tempo row sit position 22x0
10 invertal row
STRECHING!!!
Week 2: day 11
Wu:
3 rds
45 sec jumping jack
5 hindu push up
14 jumping lunges
10 shoulder taps, hspu pos.
A: Practice 8 min
(du, hspu, pull-up, bar-ring mu, hswlk)
Then
3 rds
1 peg board/ strict pull up
2 hspu/pike push up
3 bar/ring mu/ ring dip/ dip
30 du
B: Love me bongyorke
Every 4 min x3
400 m row
15 thruster 30/20 kg
10 pull-up
2min rest
Every 4 x3
200 m run
25 wb 9/6
20 wb sit up
C: 3 rds
30/30 sec star side plank
30 sec arch rock
Week 2: day 10
wu: 3 sets
20 good morning w. band
20 hamstring curl w. band
60 sec thoracic spine strech
A: Sumo deadlift
7x3 focus on technik
B: Body pump 2.0.
30 shoulder press 30-40/15-30 kg
30 kb gorilla row
30 push press
30 ring row
20-20-20-20 +5-10 kg
10-10-10-10 +5-10 kg
C: Hoppsi
3 rds
25 box jump/ step
20 sit up
15 Am swing 24-32/16-24 kg
10 alt pistol / x2 jump sq
5 half burpee
D: Karpercek
3 rds
30 band triceps
30 band biceps
no rest
Week 2: day 9
wu:
6 min easy amrap
10/10 suitcase kb dl
30 sec wall sit alt step
10 russian babymaker
A: Practice
/pull-up, bar-ring mu, hspu, hswlk/
B: Squat clean technik
7x3 pause squat clean deep position (climbing)
C: Esik nem esik, jól esik
3 rds
500 m row
10/10 one arm hang kb snatch 12-24/8-16 kg
15 hspu/ pike push up/ hrpu
D: Hasis
3 rds
20 hollow rock
20 v-ups
20 sec hollow hold
1 min rest
Week 2: day 8
Wu: 3 rds
16 alt hip thrust
14 scapula push up
12 alt v-ups
10 cal row
A: Snatch technik
7x3 pause deep squat snatch / basic power
B: Bsq 8 min’
4x9 (55-60%)
C: Ma
2 rds
75 du
50 wb
25 ttb
Streching!
Week 1: day 6-7
wu: 3 rds
10 cat camel
20 m bear walk
10 90/90 hip
10 bird dog tiger position
A: Partner party
Buy in : 1000 m run together
10 syncro burpee pull up
20 syncro alt db devils press
30 syncro am swing
40 m syncro burpee broad jump
50 partner clap hrpu
60 partner wb
70 syncro air sq
80 syncro lunges
90 syncro clap sit up
100 cal row
Out: 1000 simple under
STRECHING!
Week 1: day 5
Wu: 3 rds
10/10 kb rdl
10 barbell hip thrust
30 sec plank to push up
30 sec jumping jack
A: 10 min pratice:
ttb, hspu, hswlk, pull up, du, bar-ring row, peg board
B: 8 min
Power and split jerk technik or climbing
7x2
C: Friday
2 rds
15 hang clean 30-60/20-30 kg
15 lateral burpee
2 rds
10 hang clean 40-70/30-40
10 lateral burpee
2 rds
5 hang clean 50-80/40-50
5 lateral burpee
D: dumbells pump
3-4rds
10-16 cross body curls
10-16 skull chrushers
10-16 hammer tension curl
10-16 triceps extension
Streching!!