A. SMR + Amrap 6′ 6 hand walk out to opposite toe touches 6/6 crab reach 6/6 deadbug B. 5 sets, for quality ( not for time!) 1 round of KB complex / each arm – try to go unbroken! 5m HSW or 2 wall climbs 1’30” cardio machine @ moderate pace *Use: Single Kettlebell…
SMR+ General warm-up + Mobility A. 3 sets: @ light KB 8/8 Suitcase DL 8/8 Half kneeling pess 8/8 Bent over row 8/8 Single leg RDL B. Lifting – Squat Clean, Split Squat Empty BB warm-up .. then; 1. Emom 5′ 1 squat clean + 1 hang squat clean @ same weight Then: increase weight! Every…
SMR + General warm-up + Mobility A. 3 sets: 14 Alt. arm – leg raises in tall plank pos. 10 Barbell good morning 15 Band pull-apart B. Lifting – Deadlift Every 90″ x 6 sets – Pause Deadlift – with 3″ pause below knee * 4 reps @ same weight + Barbell Good Morning –…
SMR+ General warm-up + Mobility A. 3 sets: 5 scapula pull-up with 2″ pause at the top position 8/8 Bird dog 8/8 cossack squats- slowly! B. Gymnastics – Pull-up 3 sets, for quality: Max reps strict pull-up (use band if needed) followed by max reps of kipping / butterfly pull-up C. Lifting – FSQ , Split…
SMR + Warm-up with animal walks 3-5 minutes. A. 2 sets: 10 banded good morning 10/10 bent over single arm row @ light KB 15″ Hollow hold B. 3 x EMOM 8′ / rest 2′ between EMOMs ( 28 mins ) *You can change the order in any way Emom 8′ – 5 Power Cleans +…
SMR + General warm-up + Mobility A. 3 sets: 6/6 Press in split squat position (knee is in the air, slightly above ground) @ light KB 6/6 upright row w/ same KB ( high elbow) 6 Tempo Goblet squat ( 3″ down, 3″ hold, fast up) B. Lifting – Clean 2 sets @ empty BB,…
SMR + General warm-up + Mobility A. Emom 5′ 15 jumping jack + 10 air squat + 5 down-ups * All in the same minute B. Gymnastics – HSPU Deficit HSPU / Kipping HSPU / Pike push-ups * Practice or if you are good at it, then do: 4 x Amrap (with good form and technique!) –…
SMR + General warm-up + Mobility A. 3 sets: 10 Kang Squat @ light KB ( https://www.youtube.com/watch?v=ViQlG_beM54 ) 8/8 KB pull-through in tall plank position 20″ superman hold B. Lifting – BSQ, Deadlift 1. Back Squat – Every 90″ x 5 sets 4 reps @ increasing weight 2. Deadlift Emom 5′ 4 reps @ increasing weight C .Amrap…
CROSS SMR + General warm-up + Mobility A. 2 sets 1′ easy cardio machine 15 scapula pull-up 10/ 10 bent over snow angel @ 1,25kg plate ( https://www.youtube.com/watch?v=dvQ8NqHvkyA ) B Lifting – Push Jerk from rack Every 90″ x 5 sets 3 reps with 2″ pause in catch position ( not TNG! ) @ increasing weight –…
SMR+ General warm-up + Mobility A. 3 sets: 8 Cuban Press @ 2 x 1,25kg plate (https://www.youtube.com/watch?v=XpcOM9Np9LQ ) 8/8 Bird Dog 8/8 Cossack Squats B. Lifting – Snatch Warm-up with empty BB…. then, Emom 8′ 1 power snatch + 2 hang power snatch @ increase weight after every 2 rounds Snatch Pull – 3×3 @100% of 1RM …
