Strength
Tempo Bench Press 8×2
8 sets
2 Tempo Bench Press (70-80%)
Tempo = 3 sec down/no pause/1 sec up/no pause (3010)
-rest 60-90 seconds between sets-
WOD
20 EMOM:
1) 12-15 Dumbbell Bench Press (rpe 7)
2) 20 -25 V-Ups
3) 16-20 Gorilla Rows
4) 30-45sec Wall Sit Hold
5) 30-45sec Plank
***
Hips Dont Lie / 17:30
“Anti-Valentines Day WOD”
Her 3:00 içinde 9:00 Boyunca (3 Sets)
A) Barbell Back Rack Reverse Lunge Alternate Legs
16 reps (R+L) (rpe 7-8)
B) Barbell Back Rack Narrow Stance Squat
10-12 reps (rpe 6-7)
C) 16 EMOM:
- Bench Ass. Kick Back
- Landmine Sumo Squat / Deficit
- Row Erg Ass. Hams. Curl
- Bike or AirDyne
Core:
15-12-10
Hollow Hold
V-Ups
Side to Side Plank