BBC Weightlifting - Friday session Workout
Warm-up:
3x
15/12 Calories row
10 Banded pull-aparts
10+10 Suitcase deadlifts
8+8 Windmills
5 x 3+1 @ 70% (3 Power clean:ia ja päälle yksi työntö tasajalkaa)
B) Deadlifts:
15 @ 45%
12 @ 50%
9 @ 58%
3 x 6 @ 65%
C) Accessory:
Banded strict pull-ups, 4 x 12
1-Arm tricep extension on bench, 4 x 15+15
4 x 15 Back extension on GHD
3x
30 Russian twists
20 Slow knee tucks
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