שישי 23.10.26
לפני שעה (1)
זמן קריאה 1 דקות
Strength :
Bench Press
4-3-3 (75-80% From RM 1)
Last Set Max Reps (90%)
Rest 2-3Min Between Sets
Conditioning :
Team Of 2
AMRAP 24Min
16 Cal Bike
8 Sync 1Arm Alt Clusters (22.5/15kg)
16 Box Jump (24/20")
8 Alt. Dball Over Box
*Split Reps on Bike & Box Jump
*Add +2 reps After Round
Scale Up:
Rx+ : DB 30/22.5kg
Rx++ : Box Jump
Accessory – Core
3 Rounds For Quality
12 Pallof Press Each Side
15 Reverse Crunches
Strongman :
Strength :
Deadlift
5-5-5-5-5
Giant Set x3
10 Landmine Cossack Squat
10 Barbell Good Morning
Condtioning :
5 Rounds
20M Sled Rope Pull
40M Unbalanced Dual DB Farmer Carry
20 Sledge Hammer
Finisher :
3 Rounds
12 DB Zottman Curl
40Sec GHD Back Extension Hold
תגובות