2019.01.14 Hétfő
A. Warm-up: Gymn. + 3 sets of:
50 Mountain climbing
10 Hand release push-ups
10 1-Leg Hip thrust + 10s. Hold (left)
10 1-Leg Hip thrust + 10s. Hold (right)
20 Cossack squats (slow)
B. Every 2’ x 5 sets
Back squat x 5 reps @ 77.5% of 1RM
C. Amrap 3’
RX:
1 Bar MU
2 Strict HSPU
3 Goblet squat @ 28/20kg KB
Rest 1:00
x 3 rounds! (3×3 min. Amrap)
Open:
1 Burpee Pull-up
2 Kipping HSPU
3 Goblet squat @ 20/12kg KB
Rest 1:00
x 3 rounds! (3×3 min. Amrap)
D. 8-10 Strict T2B
Then immediately,
60s. Plank
Rest 60s.
x 3 sets