2021.03.05 – PÉNTEK

Szerző:Strong Body Training

CROSS

SMR + General warm-up + Mobility

A. 

2 sets: 

  •  3 wall walk + 20″  HS hold after the last
  • 15 scapula push-up in tiger position
  • 8/8 half kneeling KB press @ light weight 

 

B. Gymnastics practice in ~ 5 minutes 

~  Freestanding HS hold / Handstand walk 

 

C. Lifting – Strict Press / Push Press from ground 

1) Emom 5′ 

  • 3 Strict Press @ increasing weight 

2) For time: 

  • 8-6-4-2 reps of: 

Push Press from ground @ increasing weight, start with the weight you last used in the ‘Emom’ ( strict press) 

 

D. 

3 x Amrap 3′ / rest 1′ btw. ( 11 mins )

  • 18 Alternating DB snatch @ ( women: max 15kg , men: max: 22,5kg ) 
  • 18 Air squat 

*Max meters single-arm DB OH walking lunges in remaining time. 

 

 

 

 

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