Strength&Hold
15-10-5-10-15 (every2:30 min)
Barbell row (%60-65-70-65-60)
Single arm ring row hold (20-20saniye)
WOD
“DÜNYA GÖKDELENLER GÜNÜ”
16 Emom
1st : 12 cal Run or 15 cal standing bike
2nd: 6-8 handstand push up (s1: 3-5 rep- s2:8-10Pike push up)
3rd: 12 cal ski erg or row
4th : 12 toes to bar (s1 : 8-10 rep —- s2: 15 knee to chest)
Access 4 set
12 banded Pull apart
12 banded Biceps curl
12 banded triceps kick Back
HİPS DONT LİE
Strength: 5 sets: every set in 2.30min.
10- Box Ass. BB Squat Jumps
R-10 L-10 Band. Lateral Leg Raises
Middle Work: 4 sets:
10- Defic. Stiff Leg DB Deadlifts
R-8 L-8 Defic. Curstly Lunges
30 sec Hold+ 15 reps- Weig. Band. Defic. Glute Bridges
Tabata: Core:
- Single Leg High Plank Hold -R
- single Leg High Plank Hold -L
- Weig. Side Plank Hold -R
- Side Plank Hold -L
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Strength Class
Back Squat
5×5 Reps %85
Bench Press
5×5 Reps %80
Pendlay Row
3×10 Reps %50
3×12 Superset
GHD Sit Up
GHD Back Extension
3×12 Superset
Chest Supported DB Row
Banded Face Pull