Superfunkcionalni Trening:
1. Warm-up
2 Steady Rounds:
12 Hang Cleans 115/75lbs
18 Push Ups
24 High Burpees
Workout of the Day:
2. Lift Find
1RM Power Clean
3. Met-Con
4 Rounds:
Row 500m @ 1:43/2:10
*1s= complete 1 Box Jump Overs 24/20″
Rest 2:00
Functional bodybuilding :
A) Standing Triple Jump – 10 total attempts
B) Back Squat @20X0; 3,2,1,2,3; rest as needed – KEEP these FAST and SNAPPY
C) Single Leg Cross Body DB DL @3111; 4-6/leg x 4; rest as needed
D1) Double KB FR step up; 6-8/leg x 4; rest 30 sec
D2) Sorenson Hold 30-45 sec; rest 90 sec
F) 5 sets EASY:
30 sec plate in hand + 20# DB in feet hollow hold
3 pistols/leg – 2 sec pause at bottom, 2 sec pause at 90 degrees – 35#
Planche 30 sec – do a variation you can do
10 jump lunges – FULL extension and elevation at the top
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