19.07.2017

1)

Backsquat

6x3

 

2)

3 Sets

10-12 Dumbbell Bench Press @ 21X1

Rest as needed

10-12 Bent over Row

Rest as needed

8-10 strict Toes to Bar

Rest as needed

 

°°°°°

 

Advanced

1)

Overhead Squat

Find your daily 3 RM

 

2)

Snatch Pull + Hang Snatch

Find your daily 2 RM (2+2)

5 x 2+2

 

3)

AMRAP 9

9 strict HSPU

9 KB Thruster 24/16 kg

9 Toes to Bar

 

4)

3 Sets

10-12 Dumbbell Bench Press @ 21X1

Rest as needed

10-12 Bent over Row

Rest as needed