2021.08.31 – 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 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
C.
For time:
50 DUs / 100 Single- unders
25 Push Jerk @ moderate weight (women: max 40 kg, men: max: 60kg
50 DUs
25 Push Press @ decrease weight! – ( women: max 30kg men: max 50kg)
50 DUs
25 Kipping HSPU or Hand release push-ups
D.
Accessory:
3 x
- 30″ Dual KB Front rack hold @ medium weight
- 15″/15″ single-arm tall plank hold