2019.03.04. Hétfő
Gymn. + Warm up +
A. 3 slow rounds:
15 m duck walk
5 inchworms
10 reverse crunches
20″/20″ side plank
B. E2′ for 10′
Back Squat 5×1-2 @92,5% of 1RM
C. Weighted Pushups 4x 8-12 reps
(1’30” rest btw sets)
D. RX : 19.2
Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans @61/38kg
25 toes-to-bars
50 double-unders
13 squat cleans @83/52kg
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans @102/65kg
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans @124/79kg
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans @142/93kg
STOP at 20 MINUTES!
Open: AMRAP 12′
25 T2B’s/ knee raises
50 DU’s/120 single unders
15 Dead squat cleans @db heavy kb / Dead power cleans
E. Stretching