A: activation – 2 sets
1′ cardio
10 snow angel
10 scap push up to downdog
10 russian babymaker
30″ plank
B: 2 rds for time – TC: 31′
20 Hrpu
30 Air squat
20 Pull up / ring row
30 Pendlay row @dual kb
20 Yoga push up
30 Empty barbell thruster
20 Abmat sit up
30 Shoulder press @2×15/7,5 kg
20 T2B
30 Empty barbell back thruster
20 Row (cal)
C: 3 sets
15 plank triceps extension
15 bb biceps curl
Wu: gymn+ shoulder and elbow mobility A: 3 rds – 20 plank to push up – 20 dead bug – 20 bird dog – 3 mu cl + 3 power cl+ 3 squat clean + 3 power jerk B: Emom 8’ 1 clean high pull+ 1 power clean+ 1 squat clean + 1 power jerk (…
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…
1. Warm-up and SMR + 2x 5 rep: Foam roller prayer stretch https://youtu.be/lAy0VUob078 2. 2 sets: * 4/4 slow single leg hip thurst @without weigth * 4 Deep squat muscle snatch @bb * 4 Sots press @bb * 4/ 4 Slow box step @40/50cm Then, 2 sets: 2 Muscle snatch + 2 Tall drop snatch @50% 3. Squat…
A: activation – 2 sets 10 inchworm 5/5 cossack squat 30″ plank 1′ cardio + 3 sets 30 m farmer carry @heavy 15 jump squat 30″ hanging tuck L-sit B: Split stance RDL E90″x6 (3-3 sets per leg) 8 reps @30-40% of deadlift you can increase the weight set by set C: 1 set – TC: 20′…
Warm up: gymn+hamstring and shoulder mobility A: 3 light rds 5 wall climb 10 squat rock 10-10 bulletproof shoulders 5 get up jhonnie B: BB warm up Amrap5′ 1 cluster + 1 thruster + 1 front squat- 2,2,2-3,3,3-4,4,4 then 10 min Find your heavy complex 1 cluster + 1 thruster + 3 front squat C: Metcon…
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…
