2023.03.23. csütörtök
A: activation – 2 sets
12 low switch cossack squat
8 plank to dolphin pose
6 muscle clean @empty bb
1′ cardio
B: clean complex – 5 sets
1 slow pull power clean + 1 power clean + 2 hang squat clean
first set @mod
last set @80%
60-90″ rest
C: 3 sets
6/6 back rack drop lunges @80%
3-5 strict pull up
D: E3′ x 4
10-15 body row
16 alt. kb front rack walking lunges @2×16/8 kg
30 du / 60 su
250/200 m row
E: bonus track – 2-3 sets
10/10 clamshell side plank hip thrust
15 db lat raise