2021.03.10 – SZERDA
CROSS
SMR + General warm-up + Mobility
A.
3 sets:
- 10 Snow angels in wall sit ( https://www.youtube.com/watch?v=aZN5dU7Illc )
- 5 Inchworm
- 5 Clean high pull + 5 Muscle clean @ empty BB
B. Lifting – Clean
2 x Emom 4′ @ + 1 movement each minute:
- Minute 1: 1 Deadlift + 1 Power Clean + 1 Hang Power Clean
- Minute 2: 1 DL + 1 Clean + 1 Hang Clean + 1 FSQ
- Minute 3: 1 DL + 1 Clean + 1 Hang Clean + 1 FSQ + 1 Thruster
- Minute 4: 1 DL + 1 Clean + 1 Hang Clean + 1 FSQ + 1 Thruster + 1 Jerk
-Rest until 5:00 , then – REPEAT!
-@ same moderate weight / you can increase the weight for the second emom if you feel
C.
5 rounds for time of :
- 12 Deadlift
- 9 Hang clean
- 6 STOH
- 10 Lateral Burpee over DBs
*USE: Double Dumbbell @ women: max 2x15kg, men: max 2×22,5kg
D.
3 sets, not for time:
8/8 Russian halo tops – ( https://www.youtube.com/watch?v=ZUEWRjAEDDs )
30″ Side to side heel touches ( https://www.youtube.com/watch?v=5t9jxhoyaIY )
HOMEBODY 102.
A.: 3 rds
20”/20” split squat hold
4/4 Single-Leg Romanian Deadlift
10 Alternating Superman
20” Hollow Hold
B.: 3 rds
Single Arm: 3 Suitcase Deadlift + 3 Front Squat + 3 Push Jerk (L/R)
30” Rest
8 KB Horn Curl + 10 Crush Grip Floor Press + 8 Pull Over
30” Rest
8/8 Split squat Hang clean
30” rest
C.: For Time
3 rds
10 Push up
12 Sit up
8 burpee
14 Squat Jump
D.: Stretching