Edzésleírás
A. 3 sets:
10 Kang Squat @ 8kg
8/8 KB pull-through in tall plank position @ 8kg
20" superman holdB. Lifting
1. Back Squat - work up to 50-60% of your 1RM / or to a light- moderate weight
~ Every 90" x 5 sets
- 5 reps of that weight @ 35kg
2. Strict Press from rack:
~ Emom 5'
- 5 reps @ 15kg
C. For max reps / meter:
EMOM 5' - 40" ON / 20" OFF
- Double DB stoh @ 2x6kg
- Hollow rock
- Sumo DL high pull @ 8kg
- Double DB hang clean @ 2x6kg
- Shuttle run (10m segment)
* 1' rest
* x 3 total sets (17 minutes)
D. Rear delt reverse fly - 4 x12 @ 2x2.5kg