2025.09.01. Hétfő

Szerző:Strong Body Training

Week 11: Block 3

 

Warm up:

3 rds

15/12 cal cardio

:30/:30 opener

:30 Ring support hold

15 V-up

 

Strength:

High hang squat snatch + Low hang squat snatch + Squat snatch + Overhead squat

2x(1+1+1+1) 80-85%

1-3 sets Weight of choice

 

Front Squat: Build to a 1 RM

Example build up: 10x barbell , 5×40%, 5×50%, 3×60%, 3×67%, 2×73%, 2×79%, 4×1 85-91-97-103%

 

Metcon:

20-16-12-8 Dumbbell Front Rack Walking Lunge  22,5/15kg

10-8-6-4 Ring / Bar muscle up / Burpee pull up 

 

Accessory:

4×10 EZ Bar Curl

Emom 12′

:30 Hollow hold

:30 Russian twist

:15-20 Hanging L-sit hold

:30 Bicycle kick crunch

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