2022.10.10.- HÉTFŐ
Week 4: day 22
Wu: 3 rds
10 pvc circle
8 behind back lift off
6/6 90/90 hip lean+ shoulder cars segmental swich
30 sec goblet squat hold w. Plate
A: 3 Power snatch
1-3 min: 50-55-60%
4-6min: 65-68-70%
7-9min: 72-75-75+
B: Deficit lunges
5×10 climbing
C: Dumbell yeahhh
3 rds
12 alt. Db C&J (16-22,5/7,5-15 kg)
10 alt db snatch
8 alt db thruster
6 alt devil press
4 front squat
2 alt cluster
D: 3 rds
8/8 one arm ohs sit up dumbell
24 dumbell good morning
24 one dumbell biceps