2022-08-17 – Szerda
WEEK 2 DAY 3
WU.: 3 RDS
5/SIDE SHINOX HIP EXTENSION + SWITCH
5/SIDE SINGLE LEG HIP THRUST
10 MIDDLE SPLIT WITH KNEE BENDS
A.: 5 SETS
1 POWER SNATCH + 1 HANG POWER SNATCH + 1 OVERHEAD SQUAT
30-45” REST BTW SETS
+
5 SETS
1 HANG POWER SNATCH + 1 OVERHEAD SQUAT +1 HANG SQUAT SNATCH
30-45” REST BTW SETS
B.: 4 SETS
3,3,3,3
DEFICIT SEGMENT SNATCH GRIP DL, 3131
90-120” REST
C.: 3 SETS FT_TC 18’
250M/200M ROW
4 DB BURPEE BOX STEP OVER 2X17,5-20 KG/ 2X12,5-15KG KG, 20/16”
6 DB HPC 2X17,5-20 KG/2X12,5-15KG KG
15 ANCHORED SIT-UP
6 DB HPC
4 DB BURPEE BOX STEP
D.: STRETCHING
MIDDLE SPLIT
T-SPINE CAN OPENER
BUTTERFLY STRETCH
SHINBOX HP ER STRETCH