2025.12.08. Hétfő

Szerző:Strong Body Training

 Week 1. / Block 1.

 

Warm up:

3 min cardio

2 sets

10/10 Posterior Hip strech

5/5 Posted Single leg dumbbell deadlifts

5/5 side lunges

 

Strength:

Emom 12′

Minutes: 1-4

Low hang Power clean + Front squat + Squat clean + Split Jerk

1+1+1+1 / 55%

Minutes 5-8

High hang power clean + squat clean + Split jerk

1+1+1 / 60%
 

Minutes 9-12:

Squat Clean + Split Jerk

1+1 / 75%

 

Back Squat:

1×5 @67%

1×4 @72%

1×3 @77%

1×5 @70%

1×4 @75%

1×3 @80%

 

Metcon: 

For Time:

50-40-30-20-10   Wall Ball 9/6 kg

25-20-15-10-5    Toes to bar

 

Accessory:

3 sets:

10-15 dumbbell fly

10-20 banded face pull

10-20 Band pull apart (palms down)

10-20 Band pull apart (palms up)

 

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