Dynamic effort lower:
12×2 back squat
– 70%/1RM
– 30 sec rest
8×1 sumo deadlift
– 40%/1RM+30% bands
– 30 sec rest
Conditioning:
12 min AMRAP
400m run
20 pistol, alternating
Strength accessory:
1. 8RM snatch grip ghd hip ext. (use 3-4 sets to find max)
2. 4×10 kneeling good morning (weighted if possible)
3. 1×100 banded round back good morning (light band, as few sets as possible)
4. 3×1 min banded standing ab crunch hold+30 sec/side oblique hold
Lähtöajat:
8-11 Open gym
11.00
16.00
17.00
18.00 Handstand