2025.11.26. Szerda

Szerző:Strong Body Training

Warm up:

3 sets:

15/12 cal row

12 goblet squat

8/8 single arm ring row

:30 Front plank shoulder tap

 

Strength:

Back Squat:

1×8 @62%

1×6 @71%

1×4 @81%

1×4 @86%

 

Front Squat:

1×5 @70%

1×4 @80%

2×3 @85%

 

Metcon:

Amrap 7′

800 m run / 1000 m row

in remaining time max dumbbell snatch 22,5/15 kg

 

rest 2min

 

Amrap 7′

800 m run / 1000 m row

in remaining time max rep wall ball 9/6 kg

 

rest 2 min

 

Amrap 7′

800 m run / 1000 m row

in remaining time max calories row / burpee

 

Accessory:

Emom 9′

1: :45 ski hard effort

2: 8-12 ghd sit up

3: 8-12 ttb

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