W.O.D
Strength: 4 sets: every 2:30min.
6- Strc. Shoulder Press %65
10-12 Alt.Arm Double DB Bent Over Rows (rpe: 7)
Metcon: 4 Rounds: (1:1)
3min. W/ 3min.R (DB: 22/15kg)
15/12cal Ergo
12/10 DB Back R. Box Step Overs (60/50cm)
İn The Rem.Time: Max. Devil’s Press
Acc.Work: 2-3 sets:
- Single Arm Band.Pull Appart 10 (each)
- Single Arm Band. Kneeling Row 10 (each)
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Strength Class
Deadlift
%85 3×6 Reps
%90 3×4 Reps
%95 3×2 Reps
Close Grip Bench Press
%80 2×5 Reps
%85 2×4 Reps
%90 2×3 Reps
Box Squat Below Parrallel
%60 3×8 Reps
3×10 Reps Superset
GHD Sit Up
GHD Back Extension
3×10 Reps Superset
Banded Face Pull
Reverse Fly