2026.01.26. Hétfő
Warm up:
3 min cardio
2 sets
10/10 posterior hip touch
10/10 forward lunge
10/10 fromt rack openers
10/10 side plank hip touch
Strength:
Emom 12’
1-3 min
Clean pull + hang clean + squat clean + front squat + Split jerk 60%
4-6 min
squat clean + front squat + split jerk 65%
7-9 min
squat clean + split jerk 70%
10-12 min
squat clean + split jerk 75-90%
Back squat:
1×3 @75-80%
1×2 @80-85%
1×1 @85-90%
1×3 @ 80-85%
1×2 @85-90%
1×1 @90-95%
Metcon:
Amrap 10’
15/12 cal cardio
15 m single dumbbel overhead lunge crry 30/22,5 kg
Accessory:
3 set
1-4 ring mu
1-4 bar mu