Warmup
Strength block:
- 2x20kg swing 4 sets (7,9,9,7)
- 2x16kg snatch from floor 3 x 3
- 20kg+24kg front squat 4 x 8
Strength / conditioning:
- 2x16kg 5 overhead half-squat (dropped after 2 sets)
2x20kg 3 front squat (raised to 8 reps after 2 sets)
2x24kg 5 deadlift
5 rounds
Finisher/assistance:
- plank lateral drags 5/5
16kg 6 pullover to situp to 4-6 each side alternated seated presses
plank to pike to divebomber pushup flow 3 to 5 reps
3 rounds
Негізгі бет Precision - week 3 day 1
Пікірлер