2023.04.21. Péntek
Week 1: day 5
Wu: 3 rds
10/10 kb rdl
10 barbell hip thrust
30 sec plank to push up
30 sec jumping jack
A: 10 min pratice:
ttb, hspu, hswlk, pull up, du, bar-ring row, peg board
B: 8 min
Power and split jerk technik or climbing
7×2
C: Friday
2 rds
15 hang clean 30-60/20-30 kg
15 lateral burpee
2 rds
10 hang clean 40-70/30-40
10 lateral burpee
2 rds
5 hang clean 50-80/40-50
5 lateral burpee
D: dumbells pump
3-4rds
10-16 cross body curls
10-16 skull chrushers
10-16 hammer tension curl
10-16 triceps extension
Streching!!