2021.09.07 – KEDD
SMR + General warm-up + Mobility
A.
3 sets:
- 14 Alt. arm – leg raises in tall plank pos.
- 10 Barbell good morning
- 15 Band pull-apart
B. Lifting – Deadlift
Every 90″ x 6 sets – Pause Deadlift – with 3″ pause below knee
* 4 reps @ same weight
+
Barbell Good Morning – 3 x 10 @ light/ moderate weight
C.
5 rounds for time of:
- 8/8 Single-arm KB thruster @ standard weight: women: 16kg , men: 24kg
- 12 American swing @ same weight
- 10 Kipping Pull-up or 15 Ring row
Cash-out: 30/30 m single-arm OH walking lunges @ KB
D.
Bent over trap-3 raise ( https://www.youtube.com/watch?v=sh-tM_LmYhc )
*4 x 10 @ 2 x 1,25 or 2,5kg plate