2023.03.21. kedd

Szerző:Strong Body Training

A: activation – 2 sets

1′ cardio

10 scap push up

6/6 sidelying thoracic stretch

https://www.youtube.com/watch?v=Kcn9h72WopQ/

B: 5 sets – TC: 6′

4/4 offset push up

4/4 gorilla row

4/4 OH kb sit up

C: Power Clean & Jerk – 4 sets

5 reps – tng – 70-75%

60-90″ rest

D: push and pull – E2′ x 5 

reps: 6-9-12-9-6

btn press

strict pull up / banded pull up

E: 15′ AMRAP

6 jumping pull up / ring row

9 push jerk @50/30 kg

12 plank triceps extension https://www.youtube.com/watch?v=1bjwi_z72sI/

200 m run 

F: EMOM 5′

45″ plank

 

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