csütörtök
A: activation – 2 sets
1′ cardio
10 middle split knee bends
10 sumo squat
10 bw good morning
B: 2 sets
15/15 side plank hip thrust
10/10 side lying powell raise
https://www.youtube.com/watch?v=7qkZ-bQA-ek/
C: Clean complex – 5 sets
1 slow pull power clean + 1 power clean + 2 hang sq clean below knee
60-90″ rest
D: 3 sets
5/5 back rack split squat 70/45 kg
3-5 bw strict pull up
E: 4 rds for time
buy in: 800/650 m row / run
50 du /100 su
20 suitcase walking lunges @2×17,5/12,5 kg
4-6 bmu / 6+6 pull up+push up
cash out: 800/650 m row / run