2021.03.01. – HÉTFŐ
CROSS
SMR+ General warm-up + Mobility
A.
3 sets:
- 10 Banded good morning
- 8/8 split squats – no weight!
- 20″ superman hold
B. Strength / Lifting
~ Back rack split squat @ increasing weight
*4 x 8/8 reps, 90″ rest btw. sets
~ Pause Deadlift – with 3″ pause below knee
*4 x 5 reps @ same moderate weight! , 90″ rest btw. sets
C.
4 rounds for time of:
- 8/8 Single-arm KB thruster @ ( women: max 16kg , men: max 24kg )
- 12 American swing @ same weight
- 10 Kipping Pull-up or 15 Ring row
HOMEBODY 97. NAP
A: 2 rds
6 Kang Squat
20 High knees run in place
12 Bird dog
8 Scapula push up
6 Cat-camel
B.: 3 rds for Quality
8 Contralateral plank OR 12 Alt. Plank Leg raises
10/10 Single arm KB half-kneeling Z Press
12 Deadlift
8 Deficit Push up OR 12 Push UP
* 45” rest btw. exercises
C.: 3 rds For Time
8 Goblet Squat
12 Russian Swing
16 Jumping jack
20 Sit-up
D.: 2 rds
30”/30” Side Plank
14 Plank Twist