resume training after 10 days pause
mobil ity
KB Press 3x4@16kg
KB Viking salute 5x1@20kg
pullups 3x5
Bridge hip raises 3x30
resume training after 10 days pause
mobil ity
KB Press 3x4@16kg
KB Viking salute 5x1@20kg
pullups 3x5
Bridge hip raises 3x30
Warm-up/mobility
Zercher Squat 5x5@40kg
Bench Press 5x5@40kg
Pullups 3x5
V-situps 3x10
Band pullapart 4x15
mobility
10minutes EMOM:
10 KB Swings @28kg
warmup/mobility
Zercher Squat 3x5@50kg
Bench Press 3x5@50kg
Dips 3x10
warmup/mobility
Trapbar DL 5-3-2@60kg
Bench Press 3x5@50kg
Passive hanging 2x1minute
Warm-up/mobility
Zercher Squat 3x5@55kg
Bench Press 3x5@52,5kg
chinups 2x10
warmup/mobility
Zercher Squat 3x5@60kg
Bench Press 3x5@55kg
Cablerow 3x10@35kg
warmup/mobility
Zercher Squat 3x5@55kg
Bench Press 3x5@55kg
Chinups 3x5@BW+10kg
V-situps 2x10
Mobility
5 rounds:
KB Swing 10-15-25-50@24kg
Warm-up/mobility
Zercher Squat 3x5@57,5kg
Bench Press 3x5@57,5kg
Cable row 4x8@40kg
hanging leg raise 2x10
Mobility
5 rounds:
10 KB Swing
1 KB Press
15 KB Swing
2 KB Press
25 KB Swing
3 KB Press
50 KB Swing
(swing@24kg; press@20kg)
Warm-up/mobility
Zercher Squat 3x5@60
Bench Press 3x5@60kg
chinups 1x20
20 chins. Nice mate. In order to win, one simply has to chin
thx!
warmup/mobility
Trapbar DL 5-3-2@70kg
Bench Press 3x5@60kg
Band pullapart 4x10
Hanging knee raise 1x20
warm-up/mobility
Zercher Squat 3x5@60kg
5 rounds:
10 push ups
5 chin ups
Warm-up/mobility
Trapbar DL 5/3/2@70kg
Bench Press 2x 5-3-2@55kg
Chinups 2x5@BW+15kg
warmup,/mobility
5rounds:
2 KB Clean
1 KB Press
3 KB Frontsquat
(@20kg)
2x20m KB suitcase walk
Warm-up/mobility
Frontsquat 3x5@55kg
Bench Press 3x 5-3-2@55kg
Band pullapart 3x10
Cable Row 1x10@40kg
Hanging Knee raise 10,5,5
Warm-up/mobility
Bench Press 2x 5-3-2@60kg
Zercher Squat 2x 5-3-2@60kg
Rows 3x10@35kg