2021.09.03 – PÉNTEK

Szerző:Strong Body Training

SMR + General warm-up + Mobility

A. 

3 sets: 

  • 6/6 Press in split squat position (knee is in the air, slightly above ground) @ light KB 
  • 6/6 upright row w/ same KB ( high elbow) 
  • 6 Tempo Goblet squat ( 3″ down, 3″ hold, fast up) 

 

B. Lifting – Clean 

2 sets  @ empty BB, 5 reps of each:

~ Clean deadlift, clean high pull, muscle clean, power clean, front squat 

Emom 8′

  • 1 power clean + 1 hang squat clean + 1 front squat @ increase weight after every 2 rounds 

 

C.

4 rounds for time: 

  • 16/20 cal row 
  • 12 Dual DB floor press 
  • 9 Dual DB thrusters 

*Weight:  2x15kg / 2×22,5kg, scale as needed! 

D. 

Gymnastic swimming – (  https://www.youtube.com/watch?v=iNloKEgw4mU ) 

2 sets , 30″ of each movement (unbroken! try not to touch the ground with your arms) 

1′ rest between sets.

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