Julkaistu:

Ma 4.1

a) BS, 3x e3m

  • 1-2-3 reps of BS (80% BS 1RM)
  • 1-2-3 reps of High box jump

Focus on technique, moderate to heavy weight

b) 3 rounds, 3 batteries, 3 minutes per battery, rest remaining time, 9x e3m

  1. Battery
    • 8-15 push ups
    • 8-15 face pulls
    • 8-12 Glute bridge
  2. Battery
    • 8-10 ab rollouts @bar
    • 10 seated press @bar (small weight or just bar)
    • 10-15 SLDL @bar (small weight or just bar)
  3. Battery
    • 10 seated leg raises (over KB)
    • 10-15 KBS
    • 2×10 KB [abdominal] side bends

Focus on quality, easy pace, easy weights, deload

c) After workout 15-30 min easy aerobic exercise: run / bike / etc.