2021.12.13 Hétfő
Week 4
A.: 5’ Amrap
15”/side Goblet Pulse Split Squat @easy weight
12 Dead bug
10 Superman pull
12 Alt. V ups
B.: STR.
Cyclist Front Squat 5,5,4,4,4 reps, rest 90”
Tempo 12X0
1 – 1 second to squat to the 1/4, Hold for 2 seconds!
2 – Seconds to squat to full depth
X – Moving up
0 – Start the next rep after 1 second
* increase weight every rds
C.: 3x 4’ Amrap
5 Strict pull-ups
10 Barbell FR F. Lunges 35-40g/ 20-25kg
10/8 cal row
*rest 90”
5 Kipping Pull up
10 Barbell Over Head R. Lunges 35-40g/ 20-25kg
10/8 cal row
*rest 90”
5 C2B
10 Jumping Lunges
10/8 cal row
ACC.: 3 rds
10/side Tall-Kneeling Pallof Press w/Overhead Reach