2025.09.17. Szerda

Szerző:Strong Body Training

Warm up:

3 sets

15/12 cal Assault bike

10/10 Single leg dumbbell RDL

20 Banded face pull

:30 Front plank shoulder tap

 

Strength:

Front Squat:

1×3 65%

1×3 73%

1×3 77%

1×3 81%

1×3 85%

 

Back Squat:

1×5 68%

1×5 72%

1×5 76%

1×5 80%

 

Metcon:

Amrap 4′

24 wall ball 9/6kg

2 x7,5m hand stand walk / 30 m bear walk / 3-5 wall walks

12 kettlebell swing 32/24 kg

 

rest 2′

 

Amrap 4′

60 du / 120su

15 chest to bar / pull up / band pull up / jumping pull up

 

rest 2′

 

Amrap 4′

20 wall ball 9/6 kg

2 x 7,5 m hswlk / 30 m bear wlk / 3-5 wall walks

10 kettlebell swing

 

rest 2′

 

Amrap 4′

50 du / 100 su

12 c2b

 

Accessory:

Emom 6′ 

10 ghd sit up

 

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