2021.02.17- SZERDA
CROSS
SMR + General warm-up + Mobility
A.
2 sets: @ light KB
- 8/8 bottom – up press
- 8/8 pull-through in push-up pos.
- 10 weighted hip thrust
- 10 Halo
B. Lifting – Clean + Push Jerk
Empty BB warm-up … then,
Emom 8′
- 1 power clean + 1 hang power clean + 1 Push Jerk ( @60% of your 1RM c&j , women: empty BB to max 40kg – men: empty BB to max 55kg )
Clean Pull
- 4×3 @ 100% of 1RM clean
C.
„Ellen”
3 rounds for time of:
20 burpees
21 dumbbell snatches ( Single DB @ 15kg/22,5kg – scale as needed! )
12 dumbbell thrusters ( Double DB @ same weights)
* Use a single dumbbell on the snatches and a pair for the thrusters.
D.
3 sets:
- 10 behind the back plate transfers @ 1,25 – 2,5 kg plate (https://www.youtube.com/watch?v=JfZdD4LAAsQ )
- 20″ hollow hold
HOMEBODY 89. NAP
A: 3 rds
12 Bird Dog
5 Walk out
10 Snow angel
4/4 Scorpion
B: 4 rds
14 Tiger Position With Weight Pull-Through
12/12 Single Arm Row
12/12 Side Bend
C: 4 rds
15” Superman Hold + 10 Arch Rock
30”-45” rest
15” Plank + 12 Plank Twist
30”-45” rest
15” Hollow Hold +14 Hollow Rock
30”-45” rest
D: Stretching