2021.03.03 – SZERDA

Szerző:Strong Body Training

CROSS

SMR + General warm-up + Mobility

A. 

Amrap 6′

  • 8/8 cossack squats
  • 8/8 bird dog
  • 20″ HS hold 

 

B. Lifting – Clean & Jerk , FSQ 

Empty BB warm-up …then, 

1) Every 90″ x 5 sets 

  • 2 Deadlift + 2 Clean + 2 Jerk ( any style you prefer) @ slightly increasing weight 

2) For time: 

8-6-4-2 reps of:

Front squat from ground @ increasing weight each set 

 

C.

EMOM 12′  – for max reps: 

  1. Alternating DB hang C&J @ (women: max 15 kg / men: max 22,5kg )
  2. Burpee 
  3. Box jump 
  4. Rest 

 

D.

EMOM 6′

  • 10/10 KB side bend
  • 20″/20″ side plank hold 

 

HOMEBODY

1. MOBILITY with chair

2. 3SETS OF: Rotator cuff work + psoas stretching

-10 Kibler YWA + 20″- 20″ Psoas str.

3. 3RDS OF @bodyweight act

-6/6 dynamic rdl

-30″ plank

-30″ wall sit

4. EMOM FOR 24’_single kb work

-12 alt kb clean

-6/6 fr rack squat

-12 rkbs

-12 alt kb snatch

5. STRETCHING

 

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