2021.09.06- HÉTFŐ
SMR+ General warm-up + Mobility
A.
3 sets:
- 5 scapula pull-up with 2″ pause at the top position
- 8/8 Bird dog
- 8/8 cossack squats- slowly!
B.
Gymnastics – Pull-up
3 sets, for quality:
- Max reps strict pull-up (use band if needed) followed by max reps of kipping / butterfly pull-up
C.
Lifting – FSQ , Split Jerk from rack
Every 90″ x 6 sets @ increasing weight , work up to a moderately heavy, ~85% of your jerk max
- 2 Front Squats + 2 Split Jerk w/ 2″ pause in the receiving (split) position.
D.
For max reps / meter:
EMOM 5′ – 45″ ON / 15″ OFF
- Double KB STOH @ standard weights: women: 2x16kg / men: 2x24kg , scale as needed
- Abmat sit-ups
- Double KB front rack squat
- Double KB hang clean
- Shuttle run (10m segment )
* 2′ rest
* x 2 total sets (12 minutes)