31/8/2015
SPORT1. back squat 4-4-2-2 e2mom2. emom 6' 2 hang squat clean, 2 power clean3. amrap 6', 10 wall ball, 10 burpees4. run 20 minADVANCEwarm up2 min shoulder activation + 3x10 (romanian dead lift, muscle snatch, goodmornings, back squat) with 20/15kg bar1.
28/8/2015
SPORT1. A. muscle snatch 3x5 B. snatch 2nd pull 3x32. emom 6', 2 hang power snatch + 2 power snatch3. A.handstand 3xmax hold B. rings L-sit 3xmax hold C. ring push ups 3x12-15ADVANCEwarm up 2' hip activation150 double unders time
27/8/2015
SPORT1. front squat 9-7-5-3 e2mom2. in teams of 2, 50 push press, 75 hang power clean, 100 dead lift (mens bar 35/40kg, women 25/20kg)ADVANCE1. split jerk 2-2-2, strict press 3-3-32. 4 rounds of 10 dead lift 80/50kg, 10 chest pull
26/8/2015
SPORT1. A. strict pull ups 4xmax rep e2mom B. kettlebell push press 4x10 every 1:302. emom 6' 8 thrusters 35/20 kg3. 5 rounds for time of 10 box jump over, 25 sit upsADVANCE1. GYMNASTICS 1 hour2. run 20 min
25/8/2015
SPORT1. A. clean 4x3 75% e2mom B. clean 2nd pull 4X3 100% of max clean e2mom2. emom 5' 15 strict push ups, rest 2', emom 5' 10 t2b3. core training 10'ADVANCE1. A. clean 4x2 80% e2mom B. hang power clean
24/8/2015
SPORT1. A. back squat 4x3 85% e2mom B. strict press 4x3 85% e2mom2. 3 rounds for time of 15 wall ball, 15 burpees3. emom 10', 1st min 15 hollow rock, 2nd min 15 superman rock
21/8/2015
SPORT1. A. dead lift 4x5 e2mom B. 3 strict press + 3 push press + 3 push jerk x 4 e2mom2. e2mom for 10 min complete 2 rope climb, 4 wall climb, 8 dips, 16 sit upsADVANCE1. A. muscle snatch
20/8/2015
SPORT1. front squat 4x5 e2mom 2. clean & press 2 reps emom for 5'2. 3 rounds of 20 wall ball, 25 push ups, 30 swings 16/8kg, time cap 9 min3. core trainingADVANCE1. practice clean & jerk for 10 min 50-60%2.
19/8/2015
SPORT1. A. strict pull ups 4 x max rep every 1:30 min B. strict ring rows 3 x max rep e2mom C. ring push ups 4 x max rep e2mom2. dead lift 4x8 60% e2mom3. emom 8', 12 burpeesADVANCE1. 1
18/8/2015
SPORT1. A. strict press 4x5 rep e2mom B. push press 3x5 e2mom2. e2mom for 8min, 1 power clean+1 hang power clean+2 front squat3. for time 100 sit ups, 300 single unders, 100 american swings 300 single unders, time cap 15minADVANCE1.
