2023.03.09. csütörtök
A: activation – 2 sets
10 air squat
10 snow angel
10 full body deadbug
10 plank to dolphin pose
B: 2 sets
15/15 lying powell raise https://www.youtube.com/watch?v=7qkZ-bQA-ek/
15/15 side plank hip thrust
C: clean complex – 5 sets
2 hang power clean + 2 hang squat clean @70%
60-90″ rest
D: 3 sets
6/6 back rack reverse lunge @60/40 kg
4-6 pull up negatives https://www.youtube.com/watch?v=EkpJkHpJXmM/
E: conditioning – 2-3 sets
90″ 40 DU/80 SU, then max rope climb
30″ rest
90″ 40 DU /80 SU, then max KB triple crush @16/8 kg
30″ rest