Wu: 3 rds 1 min cardio 16 alt leg hip thrust 8/8 kb alt leg rdl & sdl high pull 4 muscle snatch A: Practice 8-10 min (hswlk, peg board, pull up, hspu, bar-ring mu) B: Snatch party 6 rds every 90 sec 1 power snatch + 1 hang power snatch + 1…
Wu:gymn+ mobility 3 rds 6/6 tempo single leg deadlift 311 6 hindu push up 12/12 windmill A: Practice (Peg board, hspu, butterfly kipping pull up, hswlk, hspu,) B: 5x 3 push jerk (focus on tecnik) C: Short 5 rds 200 m row 5 squat clean 40-60 / 20-40 kg 10 ttb D:Emom…
Wu: gymn+mobility 3 rds 30 sec jumping jack 10 bird dog 30 sec mountain climber 10 dead bug A: Strenght + Lunge 14-12-10-8-6-4-2 strict pull up/ring row x 1,5-2 Every rds 50 du /100 simple 28-24-20-16-12-8-4 deficit push up / woman push up B: Szeretteinkert 2 buster (double dumbell16-22,5 / 7,5-15 kg) 40 weight…
Wu:gymn+ mobility 3 rds 1 min cardio 10/10 kb halo 8/8 cossack sq A: Hopp a szerkezet 5 rds 12-16 barbell lunges (medium-heavy) B: Hallowod 10 burpee 31 russian swing 24-32/16-20 10 burpee 31 box jump 10 burpee 31 push press 30-40 / 20-30 kg 10 burpee 31 pull up 10 burpee 31…
Week 6: day 41-42 Wu: games& mobility A: Partner party last ketchup 10 rds 12 cal cardio 6 snatch 50/30 (basic 12 snatch with kb) 8 rds 200 m run/ 250 m row 6 c&j 60/40 kg ( 12 alt kb c&j) 6 rds 15 pull up (basic 20 ring row) 15…
Week 6: day 40 Wu: 3 rds 10 pvc circle 5 hip thrust walk 5 muscle snatch+ Oh lunges( rx ohs) 10 cal cardio A: 8 min practice (Peg board, du, pull up, hawlk, hspu) B: Snatch EMom 3 Sq snatch climb ( basic power snatch) 0-3 min 40-45-50% 3-6 min: 50-55-60% 6-9…
Week 6: day 39 Wu: 3 rds 6/6 tempo single leg deadlift 311 6 hindu push up 12/12 windmill 6 muscle clean+jerk A: E2mom x5 5 Front squat ( 70%+) 6-10 strict c2b B: DT Run 5 rds 1 round DT : 40-70 kg / 20-50kg (basic: double kettlebell) 12 deadlift 9 hang…
6 week: day 37 A: 3 rds 10 cat camel 10 (90/90 hip) 15 hamstrings curls on fitball 5 kang squat B: E2mom x5 8-12 Barbell bench row choose weight 6-10/ 6-10 Weight barbell box step C: Mert muccaj 5 rds 2 rope climb ( rx: leg less ) 20 m hand stand walk…
Week: 6: day 37 Wu: 3 rds 12 plank to push up 10 squat to stand 30 sec plank twist 8 shoulder taps in hspu position A: 10 min practice (du, hspu, bar-ring mu, butterfly pull up, kipping c2b, peg board, hswlk) B: Mert kell 50 cal cardio 50 bench press 50/25 kg (…
Week 6: day 35 Wu: 3 rds 10/10 kb halo 10 barbell hip thrust 10 muscle clean+thruster A: Clean & Jerk Emom 10′ 1 Power Clean + Hang power clean + 1 Power jerk + 1 Sq clean + 1 Split jerk 50-53-56-59-62-65-68-70-73-75 % B: E2mom x5 BSQ 5×5 2 sec deep position…
