2021.10.08 – PÉNTEK

Szerző:Strong Body Training

SMR + General warm-up + Mobility

A.

3 sets: 

  • 16 alt. deadbug 
  • 10/10 single leg hip thrust
  • 20″ HS hold 

 

B. Lifting- Complex, BSQ 

Empty BB warm-up, 

~ In 10 minutes find your max in the following complex:

  • 1 CLEAN + 1 FSQ + 1 STOH + 1 BSQ + 1 STOH 

 

~ Pause Back Squat – w/ 2″ pause @ bottom pos.

Every 90″ x 5 sets

  • 3 reps @ increasing weight 

 

C. 

3 rounds – For max reps, meters 

  • 1′ Wall Ball 
  • 1′ Alt. DB Hang C&J @ 15/22,5kg 
  • 1′ single-arm DB OH walking lunges 
  • 1′ Lateral Burpee over DB
  • 1′ rest 

*Try to increase the reps each round or at least maintain the same numbers. 

 

 

Kapcsolódó bejegyzések