2026.01.12. Hétfő
Warm up:
3 min cardio
2 sets:
10/10 Posterior hip strech
10 sots press
20 walking lunges overhead lateral felxion
Strength:
Snatch:
Emom 12′
1-4 min: 1 snatch + 2 ohs 68%
4-8 min: 1 snatch + 1 Overhead squat 73%
8-12 min: 1 snatch 78%
Back Squat:
1×3 @72-77%
1×2 @77-82%
1×1 @82-87%
1×3 @77-82%
1×2 @82-87%
1×1 @87-92%
Metcon:
6 power snatch 45/30 kg
9 ohs
12 c2b / pull up
18 cal cardio
rest 1′
2 rds
rest 1′
3 rds’
Accessory:
3 sets
10-15 dumbbel fly
10-20 banded face pull
10-20 banded pull apart
10-20 Bandede pull apart