2021.02.23 – KEDD
CROSS
SMR + General warm-up + Mobility
A.
2 sets
- 1′ easy cardio machine
- 15 scapula pull-up
- 10/ 10 bent over snow angel @ 1,25kg plate ( https://www.youtube.com/watch?v=dvQ8NqHvkyA )
B. Gymnastics Strength
Strict Pull-up / Banded strict pull-up / Box assisted pull-up / Ring row
- Amrap – 1 ( stop right before you feel like failing the next rep ) x 4 sets – 1′ rest btw.
*With slow eccentric! ( 2″-3″)
C. Lifting – Push Jerk from rack
Every 90″ x 5 sets
- 3 reps with 2″ pause in catch position ( not TNG! ) @ increasing weight – not max, only to a moderate weight
D.
For time:
35 DUs / 70 Single- unders
20 Push Jerk @ women max: 30 kg , men: max 40kg
35 DUs
30 Push Press @ decrease weight! – ( women: max 25 kg men: max 35kg)
35 DUs
*NOTE: If you are good at Double-unders do 50 reps each time! 
E.
Barbell side bend @ empty BB
*100 full reps , partition as you like
HOMEBODY 93. NAP
Warm up: Gymn+mobility
A: 3 rds of
5 Half burpees
10 Curtsy lunges
5 Tuck jumps
10 Skeater jump
B: Metcon: 10 rds FT
5-10 Burpees
10 Sit-ups
20 Squat kick
C: Acc: 3 rds /1’rest
20 R. lunges
20 Jumping lunges
1’ glute bridge hold
D: Stretching