2022.01.04. HÉTFŐ
1. Week
A: 3 rds
10/10 kb halo
10 pause goblet sq light kb (2 sec deep sq position)
5 bear complex only barbell or double kb
B: Clean&jerk
E2MOM
4×2: 50-54-57-60%
1 power clean + power jerk + 1 squat clean + split jerk
C: E2MOM BSQ
5×5 2 sec pause deep sq position
45%, 50%, 53%, 55%, 58%
D1: 30-20-10 tc 9′
Hang power clean climbing weight 40/50/60-25/30/35 kg
Deficit hand realase push up climbing deficit
Basic: kettlebell/ hrpu
90 sec rest then
D2: 3 rds
20 band triceps
20 barbell biceps
60 sec rest