2021.09.01 – SZERDA
SMR + General warm-up + Mobility
A.
3 sets:
- 10 Kang Squat @ light KB ( https://www.youtube.com/watch?v=ViQlG_beM54 )
- 8/8 KB pull-through in tall plank position
- 20″ superman hold
B. Lifting – BSQ, Deadlift
1. Back Squat –
Every 90″ x 5 sets
- 4 reps @ increasing weight
2. Deadlift
Emom 5′
- 4 reps @ increasing weight
C .Amrap 10′
- 6 GTOH @ Standard weights: women: 35kg, men: 50kg, scale as needed!
- 8 T2B / Knee raises
- 10 Box-jumps
*GTOH = both snatch and C&J are allowed.
D.
2 – 3 sets:
15 KB horn curls ( https://www.youtube.com/watch?v=YzTfq9VaQKs ) @ light/ moderate weight
15 KB OH tricep extension