[Ozziking]

Torsdag

#1

promenad 5km

#2

två varv cirkelfys idrott
Ca 8 stationer, 45 sek arbete på varje
Stretch

(Active recovery)

#3

C3W3 - Upper B:

Press: 5/3/1

37,5x5
42,5x3
47,5x2 (+1/1/1)
50x1
52,5x0

37,5x
37,5x6
37,5x6
37,5x6
37,5x6

Pull-ups:

x7
x6
x6
x5
x4

Bench-press: 60% x5x10

50x10
50x10
50x10
50x10
50x10

Bent-over row: 5x12

60x12
60x12
60x12
60x12
60x12

Dips: 5x8

kv x8
kv x8
kv x8
kv x8
kv x8 @8

Close grip pulldowns: 5x12

86,5x12
86,5x12
86,5x12
86,5x12
86,5x15 (gail)


Pullovers + close grip press:

20,5x10+10
20,5x10+10
20,5x10+10
20,5x10+10
20,5x10+10
________________________________

4 set incline db flies (15-20 reps)
4 set s/a Cable row (15-20 reps)

3 set curls RPT (37,5x7-8 ) + 3 set french press RPT (9x12-14)

3 set uppright row RPT (45x12 ) + 3 set bent over flies RPT (6x12 )

Pushups & inverted rows myo-reps (40)
Side lifts Cable myo (40 reps)

__________________________

Conditioning:

EMOM x5

1 - 6 power Clean (increasing weight)
2 - 12 db push press
3 - 18 cal row
4 - rest

Then: five rounds of

5 handstand climb
10 side slam (per side)
15 cal row

Kommentar:

Klen i pressen. Antagligen pga mina dumma ryck dagen innan. Kunde inte låta bli. Skyll dig själv!




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