2021.02.22 – HÉTFŐ

Szerző:Strong Body Training

CROSS

SMR + General warm-up + Mobility 

A.

2 sets: 

  • 1 x gymnastics swimming ( 4x 30″ ) 
  • 10/10 single leg RDL @ light KB (6-8-12kg )
  • 10 tall muscle clean into front squat @ PVC 

 

B. Lifting

​~ Squat Clean 

Emom 4′ 

  • 1 Squat clean + 1 hang squat clean ( @ women: empty BB to max 45kg , men: empty BB to max: 60kg )

Then: increase weight! 

  • Every 30″ x 6 sets 

1 Squat clean

~ Front Squat

Every 90″ x 4 sets

  • 4 reps @ same weight ( moderate @ 60-70% of 1RM )

 

C.

For time: 

20-15-10-5 reps of:

  • KB sumo DL high pull @ (women: max 16kg , men: max 24kg ) 

40-30-20-10 reps of:

  • Abmat sit- ups

 

D. 

KB / DB windmill @ light weight 

*3 x 12 / 12 

 

 

 

HOMEBODY 91. NAP

 

A: 6’ Amrap

20” Squat hold

10 Glute Bridge

25” Plank

5 Walkout

 

B: 4 rds for Quality

12 Goblet Cossack Squat

8/8 KB Split Hang Clean

20”/20” Single leg plank

* rest 25”-30” btw. the exercises

 

C: For Time

Buy In: 20 Push up

then, 3 rds

20 sit-up

10/10 Single arm Swings

10/10 Push Press

10 Goblet Squat

Cash Out: 20 burpee

 

D: Accessory

2 rds

20”/20” Star Side Plank

 

 

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