
Montag, 29.03.2021
Functional Bodybuilding
A) 4 Sets
Max Reps Single-Leg RDL to Suitcase Curtsy Squat L
Max Reps Single-Leg RDL to Suitcase Curtsy Squat R
(BW – Single Leg Prisoner Good Morning to Prisoner Curtsy Squat)
right into
Max Reps Half Kneeling Reaches Overhead L
Max Reps Half Kneeling Reaches Overhead R
(BW – 8/8 Bodyweight Windmill 2020)
right into
Max Reps (Cross Body)= Squat 20X0 L
Max Reps (Cross Body) Squat 20X0 R
(BW – Bodyweight Cross Body Squat)
90-120s Rest
B) EMOM 25′
1) 1 Complex/arm
2 Cross Body Rotional Muscle Clean + 2 Single Arm DB Deadlift + 2 Single Arm DB Power Clean + 2 Single Arm DB Push Jerk
2) 45s Alt. Quadruped DB Rows 30X0
(BW 40s Prone Scapular Retractions + 10sec hold at the top of last rep)
3) 20-30s Star Plank/side
4) 8-10 Alternating DB Leg Through to Muscle Snatch
5) Rest