[Ozziking]

#1

Cykelintervaller HIIT 60 min (3x10x30/30s)

#2 C3B-W1- Upper A

1000m rodd
preact

Bench-press: 5/5/5+

50x5
57,5x5
65x10 PR
67,5x5 @8
70x5 @9

Second set last: 3x8

57,5x8
57,5x8
57,5x8

Sted overhead-press: 60% x5x10

30x10
30x10
30x10
30x10
30x10

Pull-ups: Mycket striktare än första vändan på programmet.

x5 @8
x4
x3
x2
x1

Lat-pulldowns: 5x8

73x8
73x8
73x8
73x8
73x8+ (fail)

Dips: KV+5kg x3x6

x6
x6
x6 @8

Meadows row: 3x12

35x12
35x12
35x12

Incline db press + incline db flies: 3x12+12

10x12+12
10x12+12
10x12+12
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3 set cable curls (stopp i topp) RPT (36x10-12)
3 set pushdowns (stopp i topp) RPT (41x10-12)

3 set sidlyft RPT (7x15-20 + part x fail)
3 set facepulls m stopp RPT (41x10)

2 dropset pullovers
2 dropsett incline reverse db flies

1 myoset sidlyft (30 reps)
1 myoset inverted rows (30 reps)
1 myoset kb pushups (30 reps)
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Conditioning:

5 rounds of:

10 HRPU
15 Wallball (9kg)
20 cal row

then:

9-12-15-18-21-21-18-15-12-9 reps of

Medball slam
Cal row

increased effort every 1/3 of reps

Kommentar:

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