2021.02.09. – KEDD

Szerző:Strong Body Training

CROSS

SMR + General warm-up + Mobility

A.

3 sets: 

  • 5/5 windmill @ easy KB 
  • 10m/10m bottom-up KB carry 
  • 10 jumping squats – focus on speed! 

 

B. Lifting – Snatch 

1 set  @ empty BB, 5 reps of each:

~ Snatch grip DL, Snatch Pull, Muscle Snatch, Behind the neck press, Power snatch balance, Power snatch 

Emom 8′

  • 1 snatch pull + 1 power snatch @ (around 50% of your 1RM if you know it) / women: empty BB – max 25kg / men: empty BB – max 40kg 

 

C. 3 rounds for time of:

  • 15 kipping HSPU / Pike push-up / Push-up 
  • 20 alt DB hang snatch @ moderate weight 
  • 25 Sit-ups 
  • 30 lateral hops over DB 

 

D.   2 sets: no rest!

20m OH carry / 20m Front rack carry / 20m side carry @ each arm – change arm after 45meter

* with 1 heavy KB 

 

 

 

HOMEBODY 83. NAP

 

A: 6’ Amrap

12 Cross jack

25” Plank

20 Mountain Climber

8 Kang Squat

 

B: 4 rds

12 Tempo Goblet Squat (3-1-1)

14/14 Single leg High Plank Cross Knee to Elbow

12 Crush Grip Shoulder Press

10/10 Single leg Chair step up w. Single Arm Kettlebell Front Rack

 

C: 3 rds FT

10 Hollow Rock

5 R. Burpee

10/10 Push Press

16 Am. Swing

 

D: Stretching

 

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