2023.03.16. csütörtök

Szerző:Strong Body Training

A: activation – 3 sets

30″ cardio

30″ bottom of squat hold

8/8 single arm kb high pull @mod

12 knee elevated birddog

B: clean complex – 5 sets

1 power clean + 1 hang power clean + 2 hang squat clean @70%

60-120″ rest

C: 3 sets

6/6 back rack drop lunges to knee ups

https://www.youtube.com/watch?v=wbtdkkNlNkY/

6 strict pull up negatives / banded pull up negatives

D: 4 x 5′ EMOM

1-5′ 12 dual kb front rack cyclist squat

6-10′ 15 am. swing @20/12 kg

11-15′ 8-10/arm kb chainsaw row 

16-20′ 12-16 cal cardio

E: stretching

1-1′ pigeon

banded lat stretch

https://www.youtube.com/shorts/xt0fzBNorsM/

1-1′ couch stretch

 

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