2023.06.07. Szerda
1. Gymn. + Mobility, then: 2 sets:
* 6 PVC pass throughs
* 6 Hollow- Arch swing on tha bar
* 6/6 Half kneeling bottom up Kb press @easy weight
* 6 Hip to bar – https://youtu.be/-QUrxPxKjpc
2. EMOM 12′
1.: 5-8 BMU or Jumping BMU
2.: 5-8 Deficit Kipping HSPU – or pike push-up kneeling on the box –
3.: Max Cal Row
4.: Full Rest
3. 5 sets:
* 8 Close grip tempo bench press @75% 3-2-x-0
* 8 Strict chin up pull-ups
1′ min rest between sets
4. 3 sets:
* 5/5 Trap 3 raise @very easy weight – https://youtu.be/3ePU9fAHWKQ
* 30 Fast banded lat. pulldown