2023.03.20. hétfő

Szerző:Strong Body Training

A: activation – 2 sets

1′ cardio

10 shinbox switch

8 kang squat

5/5 shinbox heel touch

+ 2 sets

10 rev nordic curl / banded rev nordic curl

8/8 single leg RDL @16/8 kg

5 tall kneeling muscle snatch @empty bb

B: snatch complex – EMOM 10′

1 hang power snatch below knee (pause 1 sec below knee) + 2 power snatch

start from light – increase the weight set by set – last round @80%

C: 1+1/4 front squat

2 warm up sets, then:

3 x 6

effort level: 70-80-90%

90-120″ rest

D: E2′ x 6 

5 half kneeling kb press 

6 kb dead snatch 

5 single arm kb OHS 

15 m OH carry 

25 du / 50 su 

next round: other hand (3-3 rds/arm)

E: barbell good morning @31X1

3 x 15 @35/20 kg

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