2026.01.19. Hétfő
Warm up:
3 min bike
2 sets
10/10 posterior hip strech
10/10 forward lunge w/florr touch
10/10 Front rack openers
10/10 Side plank hip touch
Strength:
Squat clean + Front sq + Split Jerk
Emom 5′
1+1+1 @60%
Emom 5′
1+1+1 @65%
Back Squat
5×3 @70%
Metcon:
18 c2b
15 m single dumbbell farmers lunges
15 c2b
15 m dumbbell lunge
12 bar mu / burpee pull up
15 m dumbbell goblet lunge
9 bar mu / 9 burpee pull up
15 m dumbbell goblet lunge
6 ring mu / 6 burpee c2b / t2b
15 m dumbbell overhead lunge
3 ring mu / 3 burpee c2b / t2b
15 m dumbbell overhead lunge 22,5 / 15 kg
Accessory:
3sets
20 banded face pull
1 min plank matrix