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