2026.02.06. Péntek
Warm up:
2 min cardio
2 sets:
10/10 anterior hip pulse on box
10/10 adductor strech on box
10/10 posterior hip strechon box
10/10 pec strech on rig
10/10 lat strech on rig
15 banded face pull
2 sets:
6 snatch deadlift
5 muscle snatch
4 power snatch
3 overhead squat
2 snatch
Strength:
Every 2:00 x4
3 tempo deadlift 2121 @73-83%
12-10-8-6 @50-60%
Metcon:
CFGO 23.3
Time cap: 0:00- 6:00 ass many reps
5 wall walk
50 du / 100 su
15 snatch 30-40/15-30 kg
5 wall walk
50 du/100su
12 santch 40-50/25-35 kg
6:00-9:00
20 strict hspu / kipping hspu / pike push up / hand realese push up
50 su/100 su
9 snatch 40-50/30-40 kg
9:00-12:00
20 strict hspu / kipping hspu / pike push up / hand realese push up
50 su/100 su
9 snatch 50-70/30-40 ++++ kg
Basic x2 reps with dumbbell or double dumbbell
Accessory:
3 sets
Max barbell biceps curl
Max barbell triceps extension