A: activation – 2 sets 1′ cardio 10 plank to dolphin pose 10 low switch cossack squat +2 sets 10/10 db external rotation @mod https://www.youtube.com/watch?v=t5Ft8OMG_D8/ 10/10 feet elevated side plank hip thrust B: clean complex – 6 sets 1 hang power clean + 2 hang squat clean + 1 squat clean @80% 90″ rest between…
A: activation – 2 sets 1′ cardio 10/10 dynamic adductor stretch 10 cossack squat B: 3 sets 15″ row sprint 15/15 m SA front rack carry @heavy 15/15″ SA SL plank on kettlebell https://www.youtube.com/watch?v=3Pj_PzKCZN8/ C: Deadlift – 12′ AMRAP find your new 3RM (build up to your heaviest 3 tng reps in 12 mins) D:…
A: activation – 2 sets 1′ cardio 8 scap push up to downdog 10/10 side plank hip thrust 12 cuban press @light https://www.youtube.com/watch?v=XpcOM9Np9LQ/ + 2 sets 10 push up 20 banded face pull B: Power Clean & Jerk 5 x 3 reps – no tng 70-70-75-75-80% 90″ rest between rds C: Strict press 3 x…
A: activation – 2 sets 10 shinbox switch 5/5 shinbox heel touch 5/5 SL RDL @31X1 1′ cardio + 2 sets 8 hamstring curl on rower 8/8 knee over toes split squat @12,5/8 kg https://www.youtube.com/watch?v=UP2OKJbx1us/ B: snatch complex – EMOM 12′ 1-6′ 2 slow pull power snatch 7-12′ 2 power snatch C: 1+1/4 front squat…
A: activation – 2 sets 8 walkout + push up 8 scap push up to downdog 8/8 world greatest stretch 8 hip flow B: EMOM 9′ 12/10 cal cardio 5-8 burpee pull up 30″ max du / su C: for time 150 SA kb floor press (75/arm) @16/8 kg 130 sit up 110 bw walking lunges…
A: activation – 2 sets 5/5 shinbox thoracic rotation 5/5 shinbox good morning 5 glute bridge V-walkout 50 su B: practice – 8 mins 6-weeks-goal session C: 3 sets 300/250 m row 16 hamstring march @mod 12 dual kb floor press @mod D: EMOM 10′ odd: 5 snatch grip RDL @70% even: 3-5 double box weighted…
A: activation – 2 sets 1′ cardio 10 middle split knee bends 10 sumo squat 10 bw good morning B: 2 sets 15/15 side plank hip thrust 10/10 side lying powell raise https://www.youtube.com/watch?v=7qkZ-bQA-ek/ C: Clean complex – 5 sets 1 slow pull power clean + 1 power clean + 2 hang sq clean below knee…
A: activation – 2 sets 1′ cardio 10 banded rev nordic curl 20/20″ split squat pulse B: 3 sets 15″ row @max effort 15/15 m SA farmer carry @heavy 15 feet elevated hip thrust C: Deadlift 2 warm up sets, then: 8 reps 70% 6 reps 75% 4 reps @80% 2×2 reps @90% 90″ rest…
A: activation – 2 sets 12 alt toe touch 10 snow angel 5/5 tall kneeling shoulder cars B: 2 sets 30″ row @mod 10-15 strict press @empty bb 10-15 sup ring row C: Power Clean & Jerk – EMOM 6′ 2+1 reps 1-2′ @60-65% 3-4′ @70-75% 5-6′ @80% D: E3′ x 4 8-10 bent over…
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…
