csütörtök
A: activation – 2 sets
1′ cardio
10 plank to dolphin pose
10 low switch cossack squat
+2 sets
10/10 db external rotation @mod
https://www.youtube.com/watch?v=t5Ft8OMG_D8/
10/10 feet elevated side plank hip thrust
B: clean complex – 6 sets
1 hang power clean + 2 hang squat clean + 1 squat clean @80%
90″ rest between rds
C: 2 sets
6/6 back rack split squat @your last week performance +10%
max bw strict pull up
90-120″ rest
D: 12′ AMRAP
2 rope climb
8 alt pistol squat
14 wallball
200 m run