2019.07.11. – Csütörtök
Wu: Gymn + shoulder & ankle mobility
A: 2 rds
40 sec work 20 sec change and rest (1 rd slowly, 2 rds medium tempo)
– skierg
– hip trust
– row
– bird dog
B1: OTM 8’
– 3 split jerk 1 RM 40% – 60%
– 3 – 6 ring or bar mu; open: c2b or pull up + ring dip
B2: 5 set
3 push press + 3 push jerk (last week +5%)
C: For time
3 rds
8 double kettlebell clean & jerk 28/20 open 24/16
16 alt pistol
24 hrpu
32 du
D: 50 unbroken
romanian double arm deadlift with kettlebell 16/12