2026.05.27. – Szerda

Szerző:Strong Body Training

Warm up:

3′ row

2x

15 Banded external rotation

15 Band pull apart

20 walking lunge + twist

2x

10-10 Front rack opener

5 Front squat

4 Floating squat clean

3 Tall jerk

Strength:

Squat clean +  High hang squat clean + Split jerk + Split jerk

2x(1+1+1+1) @ 65-70%

Jerk dip

4×3 @ 90%

Metcon:

For time:

21 – 15 – 9

T2B

Deadlift @ 80/50kg

*rest 2′

9 – 15 – 21

Pull up

Power Clean & Jerk @ 60/45kg

Tc.: 20′

Accessory:

EMOM 10 

4-8 Strict pull up

Single arm DB bent over row

4×8-8

Banded biceps curl

Accumulate 100 reps for quality

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