2026.08.03 – Hétfő
Warm up:
3′ Bike
2x
20-20 Posterior hip stretch on box
10 Good morning @ empty barbell
10-10 Cossack squat
10-10 Single arm DB OH squat
10-10 Side plank rotations
Strength:
Bamboo bar OHS (or banded KB OHS)
3×8
OHS
3×2 @ 80-83%
2×2 @ 85-88%
Deadlift
3×2 @ 88%
EMOM 8
2 Speed deadlift @ 65%
Metcon:
For time:
40 Alt DB snatch @1×30/22.5kg
40 Lateral burpee over DB
40 DB goblet squat @1×30/22.5kg
40 C2B
Accessory:
EMOM 12
1: 10-15 Side plank hip touch (per side)
2: 20″30″ Front plank shoulder taps
3: 10-16 Starfish
4: 5-10 Rounded GHD back extension