שישי 14.11.25
- 13 בנוב׳ 2025
- זמן קריאה 1 דקות
Strength :
Deadlift
5-5-5-5
Between Set
12-20sec Tempo Banded Good Morning / GHD Back Ext.
(Slow Eccentric + Slow Concentric)
Conditioning :
Team of 2 : 1 VS 1 (Every 2:30Min Switch)
AMRAP 20 Min
6 Dual DB Lunges (15/10kg)
5 Dual DB Press
4 Dual DB Curtis P.
Loser : 24 Cal Bike
Scale Up :
Rx+ : 22.5/15kg
Rx++ : Convert To KTB 20/12kg
STRONGMAN :
Strength :
4 Cluster Sets
15 Shoulder Press (65-75%)
Rest 15–20 Sec Between Clusters
Rest 2 Min Between Sets
Drop Set x3
Heel-Elevated Goblet Squat
10-10-10
3 Rounds
10 Farmer Barbell Sumo DLHP
40M Barbell Farmer Carry
Finisher :
3 Rounds
AMARP 1:30Min
10 Dual KTB Swings (24/16kg)
15m Bear Carwl
תגובות