שישי 10.10.25

Strength :

Push Press

5-5-5-5

Between Set

12-20sec Tempo Pike Push Ups

(Slow Eccentric + Slow Concentric)

Scale Up : Handstand Push Up

Conditioning :

EMOM 20Min

1) 5 Dual Devil Press (17.5/10kg)

2) 10/8 Cal Row

3) 15 Toes To Bar

4) 20 V- Ups

* Every Round ADD 1 Rep

Scale Up :

Rx+ : 22.5/15kg

Rx++ : Start 2 Reps Above

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STRONGMAN :

Strength :

Back Squat (75-85%)

5-5-5-5-5

Accessory :

3 Sets

For Quality

10 Dual DB Single-Leg Deadlift (R)

10 Dual DB Single-Leg Deadlift (L)

15 Weighted Back Extensions

Conditioning :

Every 4Min x6 Rounds

ODD : 20M Sled Push + 40M Unilateral Dumbbell Carry (R) + 40M Unilateral Dumbbell Carry (L)

Even : 30 Sledge Hammer + 10 Burpees

Finisher :

3 Rounds

15 Calf Raises (R)

15 Calf Raises (L)

1 Min Plank Hold