19.08.2020

Αθλητής του Trainforlife Σέρρες γυμναστηρίου που αγωνίζεται σε competition

PART A
Shoulder activation stability & mobility
4 rounds of
8-8 shoulder resisted external rotation
6-6 windmills
4 OHS narrow grip (hold for 4” full sec bottom – light weight)

PART B
Inter: Skill P.Snatch/H.P.Snatch
Pro: Build a heavy complex of 1 p.snatch + 2 thrusters

WOD
For time
15 -12 -9
p.snatch Rx 50/40kg
TTB/Knee to chest

then 100 DU/200 SU

15 – 12 – 9
thrusters Rx 50/40kg
bar facing burpees

then 100 DU/200 SU

STRENGTH
4x 6/8 Fr.Squat
4x 6/8 Lunges (each leg)
4x 8 Bench press
4x 8 1arm db row (each arm)