2026.07.10 – Péntek

Szerző:Strong Body Training

Warm up:

3′ bike

3x

10-10 Lat stretch on rig

12 Side to side kip swing

10-10 Banded pallof press

8 slow OHS @ pvc/empty BB

Skill:

3x

10 Med ball beat swing

10 Beat swing (bodyweight)

3x

1′ BMU singles // Jumping BMU in sets of 1-3

Strength:

OHS

3×3 @ 75-85%

Back squat 

1×3 @ 80%

3×5 @ 72%

Metcon:

For time:

buy-in: 40/30 cal bike

4-3-2-1

Rope climb

Squat snatch @ 65-75%

buy-out: 20/15 cal bike

Accessory:

2-4x 10 DB box step over

*rest 2′ btw sets

2-4x 5-5 Tempo lateral box step up

*rest 1′ btw sets

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