2021.02.08 – HÉTFŐ
CROSS
SMR+ Warm-up + Mobility
A.
3 sets:
- 10/10 Suitcase Deadlift @ light KB
- 10/10 alt. leg raises in plank position
- 10/10 bent over scapular retraction @ 1,25kg plate ( https://www.youtube.com/watch?v=RS1_df0xKIE )
B.
Lifting – Deadlift
A. Work up to about 50-60% of your max (light, moderate weight) , focus on technique
B. Every 90″ x 5 sets:
- 5 reps @ A’s weight
C.
2 x Amrap 5′ / Rest 2′ btw. Amraps
- 14 Alternating Devil presses @ single DB, moderate weight
- 30m walking lunges w/ DB in any position you like (OH, Front rack, Side carry etc…)
~ Max reps burpee over DB in remaining time
Score: Total number of burpees
D.
3 sets , 60″ rest btw.:
- 30″ superman hold
- 10/10 single-leg RDL @ empty BB or single KB
Stretching
HOMEBODY 82. NAP
A: 6’ Amrap
– 12 Reverse snow angel
– 10 Crab n’ Reach
– 8/8 Dead bugs
– 8/8 Side plank hip lift
B: 8’ OTM
Odd: 10-12 Push ups
Even: 30” Handstand hold by wall
2’ rest
8’ OTM
Odd: 12 Roman deadlift
Even: 30” Wall squat hold
C: 15’ Amrap
– 30 Plank jacks
– 12 Alternating snatch@ bottle or weight
– 6 Inchworm
– 15 Air squats
– 20” Plank