A: activation – 2 sets 1′ cardio 5 russian babymaker 10 hip flow 10 m duck walk 10 bw good morning B: snatch complex – 12′ EMOM 1 segment power snatch + 1 power snatch (no tng) https://www.youtube.com/watch?v=KbFblcCQl1Y/ start from light; last set @80% C: 1+1/4 front squat 2 warm up set, then: 4 x 5…
A: activation – 2 sets 5 walkout 10 deadbug 15 bw good morning 1′ cardio + 2 sets 2/2 turkish get up @mod 5/5 windmill B: 5 rounds for time 5 weighted push up @15/5 kg plate 10 push up C: 12′ AMRAP 8 db snatch @right 8 db oh walking lunges @right 8 db snatch…
A: activation – 2 sets 5/5 SL RDL hold (hold 5″ in the bottom position) 10 inchworm 15 m tiger crawl 1′ cardio B: practice – 8 mins make your 6-weeks-goal perfect C: 6-9-12-9-6 – for time snatch grip RDL @70% hspu ring dips / banded ring dips D: 12′ AMRAP 6 alt db snatch @22,5/15 kg…
A: activation – 2 sets 12 low switch cossack squat 8 plank to dolphin pose 6 muscle clean @empty bb 1′ cardio B: clean complex – 5 sets 1 slow pull power clean + 1 power clean + 2 hang squat clean first set @mod last set @80% 60-90″ rest C: 3 sets 6/6 back…
A: activation – 2 sets 6/6 kb SL RDL @mod 6/6 cossack squat 6 kang squat B: 4 sets 200 m row 40 m cross body carry 20/20″ side plank C: Deadlift – 4 sets 1. 8 reps @60% 2. 8 reps @70% 3. 8 reps @80% 4. max reps @75% of your 3rd set…
A: activation – 2 sets 1′ cardio 10 scap push up 6/6 sidelying thoracic stretch https://www.youtube.com/watch?v=Kcn9h72WopQ/ B: 5 sets – TC: 6′ 4/4 offset push up 4/4 gorilla row 4/4 OH kb sit up C: Power Clean & Jerk – 4 sets 5 reps – tng – 70-75% 60-90″ rest D: push and pull –…
A: activation – 2 sets 1′ cardio 10 shinbox switch 8 kang squat 5/5 shinbox heel touch + 2 sets 10 rev nordic curl / banded rev nordic curl 8/8 single leg RDL @16/8 kg 5 tall kneeling muscle snatch @empty bb B: snatch complex – EMOM 10′ 1 hang power snatch below knee (pause 1…
A: activation – 2 sets 15 m tiger crawl 15 m walking lunges 10 scap push up 10 sup band pull aparts 5 hindu push up 5 kang squat B: 12′ AMRAP buy in: 1000 m row then: 2-4-6-… kettlebell deficit push up dual kb push press dual kb bent over row C: „8 crazy nights”…
A: activation – 2 sets 5 walkout + push up 5/5 shinbox thoracic rotation 10 shinbox good morning 10/10 kb bottom up press 10/8 cal cardio B: practice – 8 mins make your 6-weeks-goal perfect C: strength – 14 mins E2′ x3 8 snatch grip RDL @60% 6-8 dips on 2 boxes https://www.youtube.com/watch?v=vuk_F5aeeS4/ 2′ rest E2′…
A: activation – 3 sets 30″ cardio 30″ bottom of squat hold 8/8 single arm kb high pull @mod 12 knee elevated birddog B: clean complex – 5 sets 1 power clean + 1 hang power clean + 2 hang squat clean @70% 60-120″ rest C: 3 sets 6/6 back rack drop lunges to knee…
