Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats
Arrow Pulls, Shinbox Swings (circles), Accordions
Swings: 2x20(10+10)x24 kg.
Rhomboid Stretch: 2x10xblue band
Snatches: 1x10(5+5)x24 kg.
Windmills: 1x10(5+5)x15 lbs.
Over-Unders
Deadlifts: 1x10x135 lbs.
Workout:
Superset: 20 sets of 3 reps of each exercise for 20 minutes. Do 3 Pull-Ups
on the start of each minute and 3 Deadlifts at the 30 second mark.
Pull-Ups: 20x3
Deadlifts: 20x3x155 lbs.
Declne Push-Ups: 3x10 30 seconds rest between sets
Bulgarian Split Squats: 3x20(10+10)x16 kg. 30 seconds rest between sets
Low Windmills: 3x20(10+10)x24 kg. 30 seconds rest between sets
Alternating Dead Cleans: 3x30 seconds (14,15,16) x 16 kg. 30 seconds rest between sets
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