mercoledì 4 ottobre 2023
- routine 3: pull-up
- 6 sets for load:
- every 150s, 3 deadlift
- – Use the same load across all sets.
- – work around 85% 1RM
- For Time:
- 7/5/3
- gymnastic complex
- 9/7/5
- front squat, w1/w2/w3
- time cap: 9 minutes
- g. complex is:
- 3 toes to bar
- 2 chest-to-bar
- 1 bar muscle-up
- squat weights:
- ♀: 40,48,55
- ♂: 60,70,80 kg