22.08.2017

1)

Strict Press

8x3

Rest as needed

 

2)

4 Sets

10-12 KB strict Press

 Rest 30 seconds

10-12 Double KB Swings

 Rest 30 seconds

10-12 weighted Situps

Rest as needed

 

°°°°°

 

Advanced

1)

Clean + Hang Power Clean + Power Jerk + Frontsquat + Split Jerk

Find your daily 1 RM

3x1 75%

 

2)

Cluster

Find your daily 1 RM

15x1 Cluster Singles 75% 

 

3)

AMRAP 12

12 Toes to Bar

10 KB Thruster 24/16 kg

8 Burpees

 

4)

15 Bent over Barbell Row

15 DB Hammer Curls

15 DB lateral Raises

15 DB Skull Crusher