Edzésleírás

A. 2 sets

• 1' easy cardio machine: row
• 15 scapula pull-up 
• 10/ 10 bent over snow angel @ 1,25kg plate

 

B. Gymnastics Strength 

Ring row 

• Amrap - 1 ( stop right before you feel like failing the next rep: 15 reps each )  x 4 sets - 1' rest btw. 

 *With slow eccentric! ( 2"-3") 

 

C. Lifting - Push Jerk from rack 

Every 90" x 5 sets 

• 3 reps with 2" pause in catch position ( not TNG! ) @ increasing weight: 17,5 - 20 - 23 - 25,5 - 25,5

 

D. For time:

70 Single- unders 

20 Push Jerk @ 15kg 

70 SUs

30 Push Press @ 15kg

70 SUs

 

E. Barbell side bend @ 15kg

*100 full reps - no rest