2021.02.05. – PÉNTEK

Szerző:Strong Body Training

CROSS

SMR + General warm-up + Mobility

A.

3 sets: 

  • 10 PVC pass through
  • 10 wall – facing squat 
  • 10 scapula pull-up 
  • 10/10 alt. arm – leg raises in superman pos.

 

B. 

EMOM 12′ – 4 sets

  1. 15″-20″ wall sit + 15″-20″ plank hold 
  2. 5 Snatch grip DL + 5 Power Snatch + 5 OHS @ empty BB ( Basic: 3 DL + 3 snatch + 3 windmill / arm @ single KB  )
  3. 45″ cardio machine / single-unders 

C.

For time: 

21-18-15-12-9 reps of: 

  • T2B / Knee to elbow  / V-ups
  • Box jump-overs / Box step-overs 
  • STOH @ empty BB /  Double KB 

D.

3 sets – no rest btw.

  • 30″ tiger position hold
  • 10/10 deadbug 

 

HOMEBODY 79. NAP

 

A :3 sets

10 Seprűnyél pass through

10 Wall – facing squat

10 Scapula pull-up

10/10 Alternating  superman

 

B: EMOM 12′ – 4 sets

1. 5 Suitcase DL + 5 Power Clean + 5 Front Squat (Left Side)

2. 5 Suitcase DL + 5 Power Clean + 5 Front Squat (Right Side)

3. 30 Mountain Climber + 10 Jumping Lunges

 

C: Tabata

Crunches

Russian Swing

 

D: Accessory – 2 sets

10/10 Windmill

6/6 RLD

                *45” rest btw. sets

 

 

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