W.O.D.:
Strength: 4 sets: every 3min.
Seated Shoulder Press 6-8 (RPE7)
Single Arm Kneeling Band. Lat Pull Down 12+12
Metcon: Team of 2 For Time:
Heavy Greace:
60 Clean & Jerk (55/40kg)
every Break Sync. Burpee over BB 10 reps
Acc. Work: 3 sets:
- Band. Triceps EXt 20
- Band. Face Pull 20
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Hips Dont Lie
Strength: 4 sets: 15 min.
BB Back Rack Split Stance Squats 8+8
Single Leg Wall Sit Hold 20+20sec.
Middle Work: 3 sets: 15 min.
- Single Leg GHD Hip Ext 12+12
- Bulgarian Split Squats 8+8
- High Box Step Ups 8+8
Finisher: 3 sets: 12min.
- Weig. Defic. Hip Thrusters 12+12
- Band.Hams.Curls 15
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Strength Class
Close Grip Bench Press
%85 5×5 Reps
Deadlift
%65 3×12 Reps
Front Squat
%70 3×8 Reps
3×12 Superset
Half Kneeling Single Arm Arnold Press
Banded Face Pull
3×12 Superset
DB Incline Bench Press
Chest Supp. DB Row