0

venerdì 6 ottobre 2023

  • routine 1:
  • gymnastics core + lats strenght

     

  • EMoM for 16 minutes:
  • 1: one set max strict pull-up
  • 2: DB bench press, 8/10 reps
  • 3: 16 one-legged squat
  • 4: rest

     

  • Five rounds for time:
  • 10 kettlebell snatch
  • (16/24 kg, switch after five reps)
  • 15 box jump-over (50/60 cm)
  • time cap: 7 minutes
  • – – – – – – – –
  • extra workout
  • 7 sets:
  • every 150s
  • 2 clean pull
  • 1 power clean
  • – not a complex
  • -aim to finish around 90%
  • 1RM power clean