2026.06.15 – Hétfő

Szerző:Strong Body Training

Warm up:

3x

1′ Row

10-10 Posterior hip stretch on box

20 Alt lunge w/ lateral flexion

10 Down dog + toe tap

Strength:

Squat clean + High hang squat clean + Split jerk

3x(1+1+2) @ 80-85%

Clean pull

5×1 @ 105%

Front Squat

3×3 @ 75-85%

Metcon:

For time:

9-6-3-6-9

Ring muscle up / BMU / burpee pull up

Devil’s press @ 2×15/12kg

*complete 40/80 D/S under after each round

Tc.: 10′

Accessory:

3x

8-8 Front foot elevated split squat

3x

8 D-ball/sandbag bear hug good morning

6-10 glute ham raise

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