2022.0121.- PÉNTEK
Week 3: day 19
A: 3rds
10 m walking alt. rdl
5 burpee pull up 2sec pause up position
10/10 one leg hip thrust w. barbell
5 tempo band pull 3231
B: E3mom x 5
10 Back squat (60-63-66-69-72%)
10 dumbells shoulder press, sit position (choose weight)
10 medball good morning (medball chest)
C: Amrap Party 3
Amrap 4′
2-4-6-8…etc
Alt .Devil press
Hspu (Rx: strict, Ct:kipping+szuficit, Bs: pike & box push up)
2 min rest
Amrap 3′
1-1,2-2,3-3,4-4,5-5…etc
one arm dumbell cluster every rds left &right 1-1-2-2-3-3…
pull up (rx: bar mu, Ct: C2b or pull up, Bs:ring row) 1-2-3…etc
Rest 2min
Amrap 2′
2-4-6-8…etc
Alt hang dumbell c&j
dumbell lateral burpee
dumbell: Rx: 22,5/15 kg, Ct: 17,5/10, Bs:12,5/7,5kg
D: 3rds
15 strict knee to chest w. med ball (on pull up bar)
30-30 sec star side plank