2021.09.18- HÉTVÉGE

Szerző:Strong Body Training

A. SMR + Gymnastics

B.Warm-up: 

3 sets: 

  • 3 Deadlift + 3 clean pull + 3 muscle clean + 3 fsq + 3 strict press @ empty BB
  • 20″ HS hold 
  • 8 abmat sit-ups
  • 8 alternating box step-ups

 

C. For time: 

Buy-in: 25 Target Burpees 

Then: 

3 rounds of: 

  • 20 Power clean @ 35/50kg
  • 15 HSPUs or 30 push-ups
  • 20 Front Squat @ 35/50kg
  • 15 Weighted abmat sit-ups @ 6/9 kg medball
  • 20 Alternating DB box step-ups @ 15/22,5kg 

Then:

Cash-out: 25 Target Burpees

 

D. Accessory, not for time: 

50 Reverse crunch w/ plate pass (https://www.youtube.com/watch?v=_50jPOmuZEs) 

 @ 1,25 or 2,5 kg plate 

 

 

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