2026.08.10 – 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)
3×10
OHS
2×2 @ 83-85%
2×2 @ 88-90%
Deadlift
4×1 @ 90%
Every 30″ – 4′ (8 sets)
1 Speed deadlift @ 70%
Metcon:
For time:
3x
25 Bar facing burpee
5 Front squat @ 75/50kg
4 Shoulder to overhead @ 75/50kg
3 Thruster @ 75/50kg
Accessory:
EMOM 8
1: 8-12 Med ball GHD sit up @4-6kg
2: 10-15 T2B // K2E
3x
10-15 Side plank rotations (left side)
30″ rest
10-15 Side plank rotations (right side)