2021.06.04. – PÉNTEK
W-U_2X FOR EXTRA QUALITY WORK!!!
-8 RING ROWS
-8/8 DEAD-BUGS (SQUEEZE YOUR ABS! PRESS YOUR LOWER BACK INTO THE GROUND!)
-8 KIPPING RING DIPS (OR JUMPING RING DIPS)
-8/8 DONKEY-KICKS (WITH STABILE SPINE! SQUEEZE YOUR ABS!)
THEN BB W-U FOR CLEAN & JERK
1.WL-CLEAN & JERK TC:12’
-DAILY 1RM (SQUAT CLEAN & SPLIT JERK)
2.WOD „NASTY GIRLS” TC:12’
3 RDS FT
-50 AIR SQ
-7 RMU (SCALE IT FOR OPEN ATHLETES TO BAR MUSCLE UP…FOR BEGINNERS TO JUMPING BMU FROM BOX)
-10 HANG POWER CLEANS @61/42.5 (SCALE IT AS NEED.)
3.ACC 3X
-12 ALT STRICT 1TOE TO BAR + 10” HANG L-SIT FLUTTERS (ALT V-UP AND FLUTTERS ON FLOOR FOR BEGINNERS)