2020.05.08. Péntek

Szerző:Strong Body Training

1. 3 sets

• 14 dead bugs
• 14 banded pull-aparts
• 14 bird dogs
• 14 alt. lunges
• 7/7 strict presses

2. 7 rounds @moderate weight
/focus on the quality/ /1′ rest btw set/

▪︎ squat clean
▪︎ 1 push jerk
▪︎ 1 front squat
▪︎ 1 split jerks

3. E3′ for 24′

First 3′:
• 12 cals row
• 12 am. swings
• 15 abmat sit- ups

Second 3′:
• 50 DU’s
• 10 push jerks 40/30
• 10 T2B’s

4. Stretching

HOMEBODY

A. 3 Sets
10 Kang Squat with stick
5/5 One Leg Hip Thrust
5 Hand Walk
30″ Hand Stand Hold / Pike Push Up Hold

B. EMOM 24′ – 45″ Work / 15″ Rest
6 Sets:
1. HSPU / Pike Push Up
2. Goblet Squat
3. Sumo Deadlift High Pull
4. Jumping Squats

Try to do the sam number of reps (or more) in each round!

C. 3 Sets of:
20 Russian Twist
10 Straight Leg Sit Up
30″ Superman Hold
Rest 1′ btw. sets

 

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