2025.10.14. Szerda
Warm up:
3 sets:
15/12 cal aab
15 banded good morning
8/8 single arm kettlebell bottoms up press
10 straight leg sit up
Skill / Strength:
8 sets:
2 tempo negatives t 1-3″ deficit (tempo :05)
3x strict handstand push up 60% / box pike push up / dumbbell z-press
Bench press: 4×8 58-68%
Metcon:
Every 4′ x 4 btw sets 1min rest
15 cal aab / 20 cal row / bikeerg / skierg
8 sand bag clean / med ball
15 m hswlk 7,5m – 7,5m no fail / 30 m bear walk
2 peg board climb / 8-12 strict pull up / band pull up / jumping pull up
Accessory:
3-4 sets
10/10 one arm dumbbell bench row
25 band triceps