2021.02.12.- PÉNTEK
CROSS
SMR + General warm-up + Mobility
A.
3 sets:
- 10 Kang Squat @ light KB ( https://www.youtube.com/watch?v=ViQlG_beM54 )
- 8/8 KB pull-through in tall plank position
- 20″ superman hold
B. Lifting
1. Back Squat – work up to 50-60% of your 1RM / or to a light- moderate weight
~ Every 90″ x 5 sets
- 5 reps of that weight
2. Strict Press from rack:
~ Emom 5′
- 3 reps, climbing weight – ( not max! only a moderate )
C.
For max reps / meter:
EMOM 5′ – 40″ ON / 20″ OFF
- Double DB / KB stoh @ moderate weight
- Hollow rock
- Sumo DL high pull @ empty BB / light KB
- Double DB / KB hang clean @ moderate weight
- Shuttle run (10m segment )
* 2′ rest
* x 2 total sets (12 minutes)
D.
Rear delt reverse fly – 4 x12 @ plate / DB – light weight
HOMEBODY 86. NAP
A: 3 rds
4/4 Crab and Reach
12 Dead Bug
2/2 TGU
10 Air Squat
B: EMOM 16’
14 R. Swing
14 Hollow Rock
14 Biceps Curl
14 Burpee
C: 4 rds
12 Crunches + 12 Reverse crunches
40” Plank
14 Reverse fly
*1′ rest btw. sets