2020.03.16 – Hétfő
A. Warm-up: Gymn. +
60s. Single-unders
10/10 Single-arm Russian swing
5 PVC pass throught + 5 PVC OHS
60s. Wall Sit hold
x 2 sets
B. EMOM 5’
3 Muscle snatch + 2 Power snatch + 1 OHS @ 30/20kg BB
C. For time: TC: 13’
21 Power snatch @ 40/25kg
75 Double-unders / 100 Single
15 Power snatch @ 50/30kg
100 Double-unders / 150 Single
9 Power snatch @ 60/35kg
125 Double-unders / 200 Single
D. Front squat @ go until 85% of 1RM
Then..
Every 90s. x 5 sets
Front squat x 10 reps @ 50% of D
E. 2 sets of:
60s. Plank to push-ups
Rest 30s.
60s. Alt. V-ups
Rest 30s.
“HOMEBODY”
A. Warm-up:
10 Inchworm
10 Slow reverse snow angel
10/10 Single-Leg Hip thrust on floor
10 Air squats + 20s. Squat pos. hold 90 degree
x 3 rounds
B. 20s. Work / 10s. Rest x 8 sets (4min.)
Max reps Push-ups or Kneeling Push-ups
Rest 2:00
C. 20s. Work / 10s. Rest x 8 sets (4min.)
Max reps Burpee
*Your score = reps of Push-ups + reps of Burpees
D. Bulgarian Split squat
5×10/10 reps
Video: https://youtu.be/y5F1P9ox8pM
*Use chair, if you can
E. “Core”
15 Hollow rock
30s. Plank
30s. Side Plank – Left
30s. Side Plank – Right
60s. Rest
x 4 sets