2021.09.29- SZERDA

Szerző:Strong Body Training

SMR + General warm-up + mobility

A.

2 sets @ light KB – 8/12kg  

  • 6/6 Single-arm R. swing
  • 6/6 Singel-arm front rack squat 
  • 6/6 Single-arm strict press
  • 6/6 Single arm bent over row 

 

B. Lifting – Clean complex

1. In 8 minutes find your max weight: 

  • 1 hang clean + 1 front squat + 1 tng clean 

 

2. Clean pull – 4×4 

 

C. 3 x Amrap 3′ / 1′ rest 

  • 10 HSPU
  • 10 Front squat @ 35/50kg
  • MAX reps alt. single-arm devil press in remaining time @ 15/22,5kg 

 

D. Accessory, 3 sets for quality:

10″/10″ Single-arm plank hold (advanced: on ring) 

20″ Dual KB OH hold 

 

 

 

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