Lepoja, painontarkkailua.

Banded deadlift 8-8-6-6-4-4 reps

Pull-up Complex
5 rounds
3 Strict pull-up
2 bar muscle-up
1 Strict pull-up
https://vimeo.com/175741058
https://vimeo.com/216413837

Push press 3 RM, then 2x max reps with 80%

4 sets:
10/10 Single arm Dumbbell overhead squat. For Quality over loading, focus on keeping your body square and heels down.
8-10 per arm landmine rows holding the fat part of the barbell *Barbell perpendicular to your torso

Tempaus sylistä

5 x 3

A: 2 rounds
10min amrap
200m run
5 1-arm kb swing LA
5 kb clean LA
20m Single arm kb front rack walk
5 1-arm kb swing LA
5 kb clean LA
20m Single arm kb front rack walk
30 DU
5min rest

• 5-5-5-5-5 of:
BB Jerk 5 reps
Riscaldati progressivamente e poi in 3 sets sali sino ad una quintupla pesante ma ripetibile per altri 2 sets.

4 sets:
10-12 Incline Dumbbell bench press
10-12 Incline Dumbbell curl
10-12 Dumbbell pull-over
10-12 Dumbbell Preacher curls
*For each movement use a 2 count tempo on the way down.