bb bulgarian split squat

Shoulder press 8x3@72,5%

Go run 8-12 km.
Bike 60-90min

75 min
Warm up for 15 min

1.BCTB
- BFLY x 30
- Box 2 x 10
- BTCB singles x 10
- KS+BCTB 3 x 5+5

2.Strength
A. Bench press 8 RM

B. 3x6 @ 8 RM

C. 3 sets:
8 Barbell Prone row - 30 35 35 kg
15 Banded tricep extension

• Parasympathetic Breathing x 15-20 breaths - 3 seconds inhale + hold 1 second + 3 second exhale

Week 1: 70kg x 5, 81.25kg x 5, 92.5kg x 10
Week 2: 75.5kg x 3, 87.5kg x 3, 97.5kg x 10
Week 3: 80kg x 5, 92.5kg x 3, 102.5kg x 8
Week 4: 45kg x 5, 55kg x 5, 65kg x 10
Week 5: 85kg x 5, 90kg x 5, 100kg x 10
Week 6: 82.5kg x 3, 95kg x 3, 107.5kg x 10
Week 7: 90kg x 5, 100kg x 3, 112.5kg x 10
Week 8: 47.5kg x 5, 60kg x 5, 72kg x 5
Week 9: 82.5kg x 5, 95kg x 5, 110kg x 10

Five rope climbs without legs starting from seated position

Warm up(8)
100m run
10 big arm circles front and back
10 side lunge
10 active samson
10 active cradle
10 reverse lunge
10 push ups
10 squats
10 body builders
10 pvc pass thru
10 good mornings
1:00 samson per

Workout(16)
:15 on :15 off :15 on 15 off x4
rope slams
push ups-2-2 tempo
mountain climbers
curls-2-2 tempo

Finisher
50 hip raise
1:00 min pigeon per

80 min
Warm up for 20 min

1.Conditioning
Every 5 min for 40 min (8 sets), alt. between A & B
A. For time:
12 goblet squats @ 16 kg
8 BBJO
24 cal xebex bike
Times: 3.08, 3.07, 3.23, 3.26

B. For time:
8 push ups
16 walking lunges w/ 2x14 kg KBs
600 m row
Times: 3.29, 3.29, 3.29, 3.35

Cool down for 15 min

Shoulder press 6x6x75%