Julkaistu:

Ke 12.8.

Pre:

  • core control

a) Räjähtävyys

e3m x 6

  • 3x FS @40% + add weight from prev week
  • 3x high bxj

 

b) e3m Deadlift

  • 1x 3-5 @very heavy weight 90%
  • 2x 5-8 @heavy weight 75-85%

After workout accessory:

2-3 rounds, e1,5m

  1. 8-12 ab rollout with barbell
  2. 8-12 each side: windmill with light weight
  3. 8-12 lateral raise with light weights
  4. 8-12 each leg: banded knee flexions