a ) Main strength /Pulling progression/
Week4

5 sets
10 (weighted) Feet elevated / Hard inverted ring row

b ) Accessory strength (chest - AB)

3x
3-3-3 ‘Three hand position’ push up or 9 Incline push up
10 (weighted) Knee raise

3x
10 double KB Floor press in bridge@moderate
10 KB Pull through@moderate

c ) ‘Burn out’

12’ Emom
1: 40” KB Z-press (right)
2: 40” KB Turkish sit up (right)
3: 40” KB Z-press (left)
4: 40” KB Turkish sit up (left)

RX: 16/12kg
SC: 12/8kg