2021.12.27 Hétfő
Week 6
A.: 6’ Amrap
15”/side Goblet Pulse Split Squat @easy weight
8 Hollow rock
12 Alt. superman
10/side Side Plank Clams
B.: STR.
Cyclist Front Squat 4,3,3,2,1 reps,
Tempo 2033
2 – Squat to the 1/4, Hold for 2 seconds!
0 – Hold for 0 seconds at the bottom (do not pause)
3 – Moving up to the 1/4, Hold for 3 seconds!
3 – Start the next rep after 3 seconds
* increase weight every rds
* rest 90”
C.: FT_TC 12’
Buy-in:
750/630 m row
Then, 3 rds of:
8/6/4 Strict Pull-ups
14 Alt. Goblet Box Step up 1×20/16 kg
12 R. Swing 20/16 kg
Cash-out:
5 Rope Climb
D.: 3 rds
14/12/10 Lateral body row
*rest 30”
8 Double Db Z press
*rest 1’