2019.01.18 Péntek
A. Warm-up: Gymn +
3 Rounds of:
10m Monster walk (5-5m)
5 Inchworm
15 Air squat
15 GTOH with plate 5/10/15kg
B. “BIG CLEAN COMPLEX”
@ warm-up + only 2-3 attempt in 10-12 minutes.
*High hang squat clean + Hang squat clean + Tng squat clean + Push press + High hang squat clean + Hang squat clean + Tng squat clean + Push Jerk + High hang squat clean + Hang squat clean + Tng squat clean + Split Jerk
C. For time: Tc: 8’
RX:
3-2-1 Legless Rope climb
6-4-2 Sandbag or D-ball over to shoulder @ 70/50kg
Open:
3-2-1 Rope climb
6-4-2 Sandbag or D-ball over to shoulder @ easy weight
Cross:
5-4-3-2-1 Strict pull or Banded strict pull-up
10-8-6-4-2 Sumo Deadlift high pull @ with Kettlebell
D. “Accessory”
Rear delt fly with plates x 8-12 reps
Side plank x 45/45s.
x 3 sets