2022.01.28. – PÉNTEK
Week 4: day 25
A: 3 rds’
12 „S” arm
6/6 one leg rdl double kb
12 shoulder taps in hand stand position
6 tempo kb thrusters 3211 (db kb light)
B: E3mom x 5
10 Back squat (rx: 60-65-68-72-75%) Ct & Bs: + weight last week
10 barbell press behind neck in a standing position (choose weight) + weight last week
10 only barbell good morning in a sitting position
C: Amrap Party 4.
Amrap 4′
1,2,3,4,5,……etc. Squat clean (rx:80/50, Ct:65/35, Bs: 30/20 kg, or double kettlebell choose weight)
1,2,3,4,5,……etc. Hspu (rx: strict, ct:kipping, bs: szuficit, box & pike push up)
rest 2′
Amrap 3′
1,2,3,4,5,…..etc. Thruster (rx: 70/40, Ct:55/25, Bs: 30/20 kg, or double kettlebell)
1,2,3,4,5,…..etc. C2b (kipping pull up, ring row x2)
rest 2′
Amrap 2′
1,2,3,4,5……etc. Bear Complex (rx:60/35, Ct:45/25, Bs: 30/20 kg, or db kb)
1,2,3,4,5,…..etc. T2b or K2e, or K2c, or V-ups
D: 4rds
10 chin up
15 ring push up + left&right leg raises knee to elbow
10 dumbells biceps
15 dumbells kick back