2021 | WEEK30

WEEK2

Monday

Warm-up: Muscle snatch

10x30kg

10x40kg

10x50kg

A.

3-position Squat snatch Daily max! (Video)

High hang snatch (csípőtől)

Hang snatch (ölből)

Below the knee snatch (térd alól)

@ Up to 70kg

B.

"Heavy Amanda"

9-7-5 reps

Strict ring muscle-ups

Squat snatch @ 70kg

C.

Every 1 minute, for 10' (5sets)

1 front squat @ 72% of 1RM

@ 100-102,5kg

D.

10 one-arm russian swing - left

10 one-arm snatch - left

30 sec. one-arm overhead hold - left

10 one-arm russian swing - right

10 one-arm snatch - right

30 sec. one-arm overhead hold - right

60 sec. Rest

X 1 round then...

30" hold one-arm + 30" hold other-arm

x2 rounds

Weight: 22,5kg DB

Tuesday

A.

Hang squat clean + tng squat clean daily max!

B.

E2'

2 squat clean 85kg

10 s. pull-ups

x 4 rounds

C.

Inverted row with 2 sec. Pause at the top pos.

5x8 reps

D.

Emom 8'

Odd: 25 V-ups

Even: 10-15m Handstand walk

E.

DB side bend

15/15 reps @ 30kg

Side plank

30/30 sec.

x 3 sets

Thursday

A.

Push press daily max!

@ 85kg

B.

5x5 reps @ 70% of A*

*pause 2sec. at the top pos. in every reps (video)

@ 60kg

C.

4' Bulgarian split squat (10-10 reps)

50 Thruster @ empty BB

30 strict Pull-ups

D.

Biceps curl 5x12 @ empty 20kg barbell

Skull crusher 5x12 merdium @ 1x22,5kg DB

Friday

Home workout

A.

4 rounds of:

15 Slow Delt-flies, right into

15 Band pull-apart

Then AMRAP Double DB press

B.

4 rounds of

50 Slow DB biceps curls @ 2x2kg, right into

15 DB Drag curls

Then... AMRAP Band curls / side

C.

EMOM 10'

Odd: Wide-stand air-squat

Even: Plank