• “OLY”

  Urban Box

  Jun 21, 2018

  “Squat Mode” A) Warm up/ Mobility. (Pairs) 2 sets of: – A: Rack position mobility: 3 squat mu clean + 3 front sot press + 10 front rack lunges (20-30/15-20 kg) – B: amrap: “fast” jumping back squat (20/15 kg) B) Clean. Hang complex (UNB): hang power clean + hang squat clean + push...

• “LOW-FAST”

  Urban Box

  Jun 19, 2018

• HOW STRONG IS YOUR CORE?

  Urban Box

  Jun 13, 2018

    A) Warm up. Core (individual): A.1) Test 1: Concentric movement – 20 sit ups – 20 back extension – 20 hollow rock – 20 superman (30-60″ rest) – Max UNB V-sit up A.2) Test 2: Isometric – 30″ hollow hold – 30″ superman hold (30-60″ rest) – Max seconds Kb L-sit hold B)...

• “OLY”

  Urban Box

  Jun 12, 2018

• “OLY”

  Urban Box

  Jun 7, 2018

  “W1. S2. Hypertrophy: legs” A) Warm up (pairs)/ Volumen. CFT (8′ cap) 2 sets of: – 40 (20 UNB reps each one) thrusters (20/15 kg) – 40 (20 UNB/20) push press (30/20 kg) – 40 (20 UNB/20) (40/30 kg) * To be performed: – A: 20 thrusters – B: amrap: Db’s Manmaker (22,5/15 kg)...

• “OLY”

  Urban Box

  Jun 5, 2018

  “Welcome Hypertrophy” A) Warm up (pairs). 2 sets of: – A: 1 mu snatch + 10 backward OH. Lunges (20-30/15-20 kg) – B: Amrap: alternative reverse KB curl biceps (2*16/2*8 kg) B) Technique B.1) OHS. 3* Complex (1+6): 1 back split jerk + 6 OHS (60%) B.2) Hang high pull snatch. UNB – 3*6...

• PR’S WEEK…SNATCH

  Urban Box

  May 31, 2018

    A) Warm up (pairs). 2 sets of: – A: 15 reps (1rep= 1 db power snatch + 1 single arm db ohs. 15-20/7,5-12,5 kg) {Set1: R or L; set 2: L or R) – B: max barbell roll B) Strict press – 5 (80%) – 3 (85%) – 2 (90%) C) Snatch (15′-20′):...

• PR’S WEEK..C&J

  Urban Box

  May 29, 2018

• “OLY”

  Urban Box

  May 24, 2018

  “100% Day 2” A) Warm up. (Pairs) 2 sets of: – A: Kb Turkish get up 8 (4 L arm UNB/ 4 R arm UNB) *W: 16-20/ 8-12 kg – B: Barbell sequence. Amrap: 3 good morning + 3 squat good morning + 3 back the neck thrusters + 6 ohs lunges *W: 20-30/15-25...

• “100% DAY 1”

  Urban Box

  May 22, 2018

    A) Warm up. (Pairs) 2 sets of: – A: Kb complex: 10 hang power snatch (5R+5L) + 10 american swing + 10 russian swing *W: 20-24/12-16 kg – B: barbell mobility. Amrap: 5 sot press + 10 ohs *W: 20-30/15-20 kg B) Strength 1 B.1) Snatch balance tempo (x31): – 3 (80%) –...