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.
4 x 8 @ 60%
For quality:
15-12-9 Reps of:
Snatch grip push press behind the neck
Back rack weighted lunges
High box jumps
*Painoksi 65% tempauksen 1RM.
C) Bonus:
Strict banded pull-ups, 8 x 6.
Seated 1-Arm shoulder press, 4 x 10+10
Core:
80 Star fish crunches
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