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 8
last set: build up to your heaviest 8 unbroken reps ever
90″ rest between rds
D: 15′ AMRAP
4-8 strict pull up
10 T2B
12 dual kb push jerk
250/200 m row
Wu: gymn+ shaolin A: 3 light rds 15 cat caw 8 get up jhonnie 15 kb tatters B: E2mom10’ 10 deadlift rx 100-120/60-80 kg open 70-90/30-50 kg 5/5 kb press half kneeling rx:24/16; open 20/12 C:Metcon For time 10 ohs 60/40 open 40/25 basic: front sq w.du kb 15 ring dip 20 jump sq…
1. SMR + Hip Mobility + 5 reps prayer stretch + 2 sets * 4/4 Single leg hip thursts * 4 Deep squat muscle snatches * 4 Sots presses * 4 Box jumps 2. Squat Snatch / 4 sets / E1’30” * 3 singles @80% 3. Front Squat – Find your heavy triple reps in 15…
Gymn + wu 3 rds 10 90/90 hip 12 scapula wall slides 6 bb tempo ohs 333 10 bb good morning A: Snatch work up in 9 mins 1 snatch high pull + 1 low hang power snatch + 1 hang squat snatch B: 4 sets 1 snatch high pull + 2 low hang snatch high…
Week 1: day 1 warm up: 3 rds 10/10 m monster walk 10 alt scorpion 10 cat camel then 2 rds 10 bb cluster 10 alt ttb A: Squat clean & double under 3 squat clean leader heavy + 25 du / 60 simple Tc: 10 min B: Front Squat 3×10 [50-55%] …
Week 5: day 29 wu: 3 rds 10 scapula pull up 5 mu clean+press 5 hindu push up 10 russian babymaker A: Clean 10 Tc’ Pull+ high pull+ clean (climbing heavy, squat clean) B: BSQ E2 4×6 (75-80%) C: Mayham 10’ Amrap 10’ 5 pull up 10 push up 15 air…
A: activation – 2 sets 10 rev nordic curl / heel sit 20-30″/side split squat pulse 30″ plank B: 5′ AMRAP 30 m kb front rack carry @heavy 15″ row sprint 20-20″ single arm plank C: Deficit deadlift – E90″x6 8 reps start with 60% effort – last set is 1 rep from failure D:…
