2026.05.18. – Hétfő

Szerző:Strong Body Training

Warm up:

3′ Bike

2x

5 Snatch DL

5 Snatch pull

5 Dip snatch

5 Snatch balance

5 Back squat

5 Sots press

Strength:

High hang squat snatch + Squat snatch + OHS

Work up to a heavy 1+1+1 complex for the day

Back squat

1×1 @ 85%

1×10 @ (20 RM) 100-110%

1×3 @ 80%

1×10 @ (20 RM) 95-105%

1×5 @ 75%

1×20 @ (20 RM) 90-100%

Metcon:

AMRAp 10′

10 cal

20 Alt. DB snatch

40/80 D./S. under

Accessory:

EMOM 8

8 Med ball GHD sit up @9/6kg

3x

40″ Front plank shoulder tap

 

Warm up:

3′ Bike

2x

5 Snatch DL

5 Snatch pull

5 Dip snatch

5 Snatch balance

5 Back squat

5 Sots press

Strength:

High hang squat snatch + Squat snatch + OHS

Warm up:

3′ Bike

2x

5 Snatch DL

5 Snatch pull

5 Dip snatch

5 Snatch balance

5 Back squat

5 Sots press

Strength:

High hang squat snatch + Squat snatch + OHS

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