Dynamic effort lower:
12×2 back squat
– 75%/1RM
– 30 sec rest
8×1 deadlift
– 40%/1RM+30% bands
– 30 sec rest
Conditioning:
3 rounds
20 pull-up
20 double kb Russian kbs, 24/16kg
20 double kb deadlift, 32/24kg
Strength accessory:
1. 3×20 Sumo Dimel deadlift
2. 4×12 Sweatt shrug
3. 4×10/leg db/kb stationary 2″ deficit lunge
4. 1×100 banded good morning (light band, as few sets as possible)
5. Accumulate 3 minutes of L-sit hold
Lähtöajat:
8-11 open gym
11.00
16.00
17.00
18.00 Handstand
