W.O.D.
Strength: 4sets: every 3min. (RPE-7/8)
BB Back Rack Reverse Lunges 8+8
Single Leg Lateral Box Jumps 10+10 (Tall)
Metcon: Team of 2: İ.G.Y.G. For Time:
10 Rounds: each 5 Rounds:
DT.:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Acc.Work: Finisher 3 sets:
30m Farmer Carry.
30sec. Hollow Hold
30sec. HandS.Hold
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Hips Dont Lie
Strength: 5 sets: every 3min
10 BB Hip Thrust %80-85
45 sec. Weig. Bridge Hold
Middle Work: 3 sets:
- Band. Kick Back 8-10 each
- Bulgarian Spl.Squats 5 + 7 Jump each
- Leg Ext. 12-12 each
- Toe Elv. RDL 15
CORE: 3 sets:
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Strength Class
Back Squat
%80 5×4 Reps
Bench Press
%80 5×4 Reps
Pendlay Row
%75 4×4 Reps
4×8 Superset
Incline DB Bench Press (Box: 60cm)
Chest Supp. DB Row
4×8 Superset
Banded Face Pull
DB Y-T-W
2 Sets Superset
30 Sec. Weighted Plank
8 Reps Weighted Push Up