Week 8, Day 50 Workout
Warm-up:
3x
15/12 Calories row
20 Cossack lunges
8+8 1-Arm upright row
6+6 1-Arm overhead squats
15 Sit-ups
20 sets of 2 Power snatches,
lift every :30s.
60-65% of 1 rep max snatch.
Strict ring-dips
6 x 8 Strict ring dips with pause at top.
Rowing intervals:
2000m - Damper 4-6
Rest 2:00
500m - Damper 2-3
Rest :45
250m - Damper 2-3
Rest 2:00
500m - Damper 4-6
Rest :45
250m Damper 2-3
Rest 2:00
500m - Damper 2-3
Bonus:
4 sets of 12+12 Laying 1-arm dumbbell tricep extension.
4 sets of 12+12 1-Arm bent over rows
Core:
3x
18 GHD Sit-ups
:40s Plank on rings
30 Flutter kicks
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