2021.09.15- SZERDA

Szerző:Strong Body Training

SMR + General warm-up + Mobility

A. 

3 sets: 

  • 10 wall facing OH squat @ pvc
  • 8/8 Windmill @ light KB 
  • 14 alternating shoulder taps in tiger position

B. Lifting – Snatch/ BSQ

1. Power Snatch 

Every 90″ x 6 sets

  • 1 Power Snatch + 1 Below the knee snatch + 1 hang snatch + 1 snatch grip push jerk 

2. BSQ  

Every 90″ x 6 sets 

  • 4 reps @ increasing weight 

 

C. Conditioning: 

Every 3′ x 4 sets 

10 STOH @ 35/50kg 

15/20 cal row 

Max Russian swing (@20/28kg) – until 2:30 then rest 30″ until the next round. 

 

D. Accessory: 

Weighted snow angel @ 2 x 1,25kg plate 

*50 full reps ( NOT for time!) 

*try to keep your head and legs in the air (superman hold) 

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