Gymnastics + strength + conditioning Strength
140 min
Warm up for 15 min
1.MU
- Drills
- MU 20x1
2.Strength
A. Supersets
8-6-4-2 Shoulder press
- 27 29 31 33 kg
5-4-3-2 Strict chest to bar
- Last set + 2 kg
- rest 90 s between rounds
B. Core
- Not done
3.Row progression
Week 7
10 x 500 m, rest 1 min between sets
- Avg. 2.02.7
- HR 162/182
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