2019.08.01. – Csütörtök
Wu: Gymn + shoulder & wrist mobility
A: 2 rds
1min work 15 sec rest and change
– skierg
– lateral box step over
– wall climb
– bench T-spine mobilization (pvc)
B: Otm 8’
– 3 shoulder press (+5% last week)
– 7-8 bar muscle up open: c2b + ring dip or pull up + push up
C: 5set (unbroken komplex)
1 power clean + 1 push press + 1 push jerk + 1 split jerk (+5% last week) climb
D: Amrap 10’
“Double Kettlebell DT”
buy in:
10 body bluster: 1 burpee+1 pull up + 1 k2e
Then
5 rds
12 deadlift
9 hang power clean
6 push jerk
then
Amrap cal row
Rx:24/16
Open:20/16
E:3rds
8 pendlay row chose weight
8/8 sand bag bulgarian split squat 50/30 open : 40/25
16 ab wheel