Just what the doctor Rx'd Workouts
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Training programs-
29.6.2021 Workout
EILINEN tai
esim.
- matkauintia tai vesijuoksua 30 - 45 min + venyttelyt tai
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt -
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MAYFLY PRO TRACK Workout
A,
Box Squat 1x5Use the heaviest weight you can for the set.
Find a heavy set of 5 for the day in 20 mins.
B,
Complete as many rounds as possible in 15 mins of:
30/25 Row Calories
5 Parallette Shoot Throughs
10 Parallette Push-ups
15 Goblet Squats @16/12kgComplete at an RPE of 7/10.
Immediately into the next AMRAP...
Complete as many rounds as possible in 15 mins of:
30/25 Row Calories
5 Strict Toes-to-bars
10 Kettlebell Z Press @16/12kg
15 Double Kettlebell Deadlifts @16/12kgComplete at an RPE of 7/10.
C,
For quality:
3x6 Eccentric Kang Squats, pick load
Adductor Stretch, 1:30
Crab Walk, 1 min
3x6 Eccentric Dumbbell Bench Press, pick loadEccentric Kang Squats- 6 secs lowering through the good morning squat, stand up directly out of the squat
Eccentric Dumbbell Bench Press- 6 secs lowering, LIGHT weightD,
3 rounds for quality of:
10 Plate Front Raises, pick load
10 Plate Bent Over Flies, pick load
10 Plate External Rotations, pick loadUse 2,5kg plates
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