2021.09.17 – PÉNTEK
SMR + General warm-up + mobility
A.
3 sets:
- 8/8 Half kneeling KB press @ light weight – 8/12kg
- 8/8 Cossack squats w/ KB in goblet hold
- 20″ HS hold
B. Lifting: Clean & Jerk , Hip thrust
Empty BB warm-up.. then:
1.C&J
Emom 8′
1 Squat Clean + 2 Jerks @ increase weight every 2 rounds
rest 2′
Amrap 3′
Max reps: clean and jerk @ 60% of your last weight in the ‘Emom’
2. BB hip thrust on floor
4×8 reps @ increasing weight , rest 60″-90″ btw. sets
C.
For time:
10-8-6-4-2 reps of:
Deadlift @ 40-50-60-70-80/60-70-80-90-100kg
*50 DUs + 10 T2B after each set!
D.
3 sets, not for time:
15 BB bicep curls
20″ Dead hang from bar