2021.02.26-PÉNTEK
CROSS
SMR+General warm-up + Mobility
A.
3 sets:
- 20″ HS hold
- 10/10 – 90/90 hip mobility ( https://www.youtube.com/watch?v=dMsXx_Qqpj0 )
- 15m tiger walk
B. Gymnastics – HSPU
Strict / Kipping / Pike push-ups
*4 x Amrap-1 / 1′ rest between
C. Lifting – Back Squat / Lower body strength
Work-up to a moderately heavy weight then,
Every 90″ x 4 sets
- 4 reps of that weight
+
3 sets:
10 Barbell hip thrust on floor @ moderate weight
10 Barbell RDL @ moderate weight
D.
Amrap 8′
3-6-9-12..etc. reps of
- Deadlift @ ( women: max 50kg , men max: 70kg )
- T2B / Knee to elbow / V-ups
*10m dual KB front rack carry after each set @ heavy
E.
KB side bend
*3 x 12 / 12
HOMEBODY 96. NAP
A.: 6’ Amrap
10 Cross jack
5/5 Single leg romanian deadlift @ no weight
6 Down Ups
5/5 Windmill @ no weight
B: 2×3’
Reps: 2-2-2,4-4-4-,6-6-6,8-8-8, etc……
Amrap 1.
Jumping Jack
Hand release push up
Air Squat
* 1’ rest
Amrap 2.
Jumping lunges
Deadlift
Burpee
C: 3 rds
30” Plank arm Raises
8/8 Side band
14 Toe Touch Crunch
D: Stretching