2021.09.22- SZERDA

Szerző:Strong Body Training

SMR + General warm-up + Mobility

A.

3 sets :

  • 5/5 Single-arm KB OH sit-up + press 
  • 8/8 Single leg hip thrusts
  • 20″ superman hold 

 

B. Lifting – Clean & Jerk 

Empty BB warm-up then, 

~ Go every 2 minutes: 

10-8-6-4-2 reps of: 

  • Clean & Jerk @ increasing weight in each round 

 

~ Clean pull 

4×3 

 

C. For time: 

50-40-30-20-10 reps of 

  • American swing @ 16/24kg
  • Air squats

* 200m row after each sets 

 

 D. Accessory:

Staggered stance RDL @ 2x DB/KB (https://www.youtube.com/watch?v=5lgbgXyuJ50 )

      *3 x 10/10 

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