2021.02.19 – PÉNTEK
CROSS
SMR + General warm-up + Mobility
A.
2 sets:
- 15 snow angel
- 15 scapula push-ups
- 10 ‘strict’ hollow to arch hanging on bar ( https://www.youtube.com/watch?v=_WshMk2FXoE )
B. Gymnastics- T2B
2 x 10 kipping swing
+ T2B practice in ~ 5-8 mins.
*If you can do T2Bs then do: 3 x Amrap / rest 1′ btw.
C. Lifting
Strict Press from ground
- Emom 6′
*3 reps, climbing weight – ( up to a moderately heavy weight )
D.
Amrap 8′
- 6 GTOH @ (women: empty BB to max 30kg , men: empty BB to max 45kg)
- 12 Box jump-overs
*GTOH = both snatch and C&J are allowed.
E.
3 sets:
12 KB horn curls ( https://www.youtube.com/watch?v=YzTfq9VaQKs ) @ light/ moderate weight
12 KB OH tricep extension
HOMEBODY 91. NAP
A: 3 sets
20”/20” Split squat hold
12 Good morning with ásványvíz
10/10 Dead bugs
B: 3 sets/1’ rest
10/10 Overhead single arm lunge steps
15” Reverse plank hold
C: 21-15-9
Am swing
Hand release burpee
Goblet squat
D: 3 sets
10/10 Bent over row
20”/20” Side plank