2021.02.16 – KEDD
CROSS
SMR + General warm-up + Mobility
A.
2 sets:
- 1′ easy cardio machine
- 10/10 Half kneeling press @ light KB/DB
- 30″ HS hold
B. Gymnastics – HSPU
Kipping HSPU / Pike push-ups
*4 x Amrap -1 (stop right before you feel like failing the next rep) – 1′ rest btw.
C. Lifting – Back Squat
Work up to 60-70% of your 1RM ( little heavier than last week) / or to a moderate weight
~ Every 90″ x 5 sets
- 4 reps of that weight
D.
Amrap 10′
- 15 Russain swing @ light-moderate KB ( women: 8-20kg , men: 12-24kg)
- 10 Kipping Pull-up / banded pull-up / Ring row
- 5 HSPU / Pike push-ups / Push-ups
E.
Single-leg RDL @ 1 KB
- 3 x 10/10 reps
HOMEBODY
A.) SMR (CALVES,HAMS,QUADS,GLUTES,LATS)
B.) ACTIVATION_ 3RDS OF: (REST AS NEEDED)
10 ROMANIAN DEADLIFTS @DUO KB
20 ALT. DEAD-BUGS
C.) HYPERTROPHY_ 4RDS OF: (REST AS NEEDED)
8 FRONT SQUATS @DUO KB
16 ALT GORILLA ROWS @DUO KB
D.) METCON _ 5X _ 2′ WORK THEN 2′ REST
20 JUMPING LUNGES + 20 AIR SQUATS + 40″ WALL SIT + MAX REPS OF JUMPING SQUATS
E.) LONG STRETCHING FOR LOWER BODY