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Szerző:Strong Body Training

A: activation – 2 sets

10 shinbox switch

5/5 shinbox heel touch

5/5 SL RDL @31X1

1′ cardio

+ 2 sets

8 hamstring curl on rower

8/8 knee over toes split squat @12,5/8 kg

https://www.youtube.com/watch?v=UP2OKJbx1us/

B: snatch complex – EMOM 12′

1-6′ 2 slow pull power snatch

7-12′ 2 power snatch

C: 1+1/4 front squat

4 x 4 

last round: 1 rep from failure

D: 5 rounds for time – TC: 12′

3 deadlift @70/45 kg

5 power clean @70/45 kg

7 bar facing burpee

9 box jump

30 du / 60 su

E: stretching

middle split

pancake

pigeon

 

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