17.07.2017

1)

21-15-9

Goblet Squats 24/16 kg

Kettlebell Swings 24/16 kg

 

directly into ...

 

21-15-9

Box Jumps over 24/20 "

Pullups

 

2)

3 Sets

20 Banded Pull Downs

20 Banded Pull Aparts

 

°°°°°

 

Advanced

1)

Snatch

Find your daily 1 RM

EMOM 10

1 Snatch 90%

 

2)

Backsquat

Find your daily 3 RM

Drop down to 50% and find your daily 3 RM again

 

3)

21-15-9

Goblet Squats 32/24 kg

Kettlebell Swings 32/24 kg

 

directly into ...

 

21-15-9

Burpee Box Jumps over 24/20 "

Chest to Bar Pullups

 

4)

3 Sets

15-25 GHD Situps

15-25 GHD Back Ext.