BBC Weightlifting - Tuesday Workout
Warm-up:
3x
15/12 Calories row
20 Cossack squats
10 Sotts press BTN
8+8 1-Arm OHS
4 High box jumps
A) OHS
4x5 “Bamboo OHS”. *Bamboo OHS painot laitetaan roikkumaan kuminauhoilla. Tarkoitus on vahvistaa valakyykkyyn tarvittavia tukevia lihaksia. Käytä tätä primerina muille kyykyille.
5 @68%
2x2 @ 78%
2x2 @ 85%
2 @ 90%
5 @68%
B) Push jerk
4 @ 75%
3 @ 81%
2 @ 85%
4x2 @ 89%
C) Bonus:
Strict banded pull-ups, 7 x 8.
Seated 1-Arm shoulder press, 4 x 10+10
Reverse hyper, 4 x 12
Back extension on GHD, 4 x 12
Core:
3x
12+12 1-Arm windmills
24 GHD Sit-ups
18 Hip extensions
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