[Ozziking]

Måndag - 21/1/19

C5W3 - Upper A:

1000m row
pre-act / mobility

Bench-press: 5/3/1+

60x5
70x3
77,5x3 @8

FSL: 5x6

60x6 @7
60x6 @7
60x6 @7
60x6
60x6


L-sit press: 60% x5x10

30x10
30x10
30x10
30x10
30x10

Chin-ups:

x9 (7+2 @10)
x8 (6+2 @10)
x7 @10
x6 @10
x5 @9

Lat pulldown: 5x12

83,5x12
83,5x12
83,5x12
83,5x12
83,5x12+

Dips: 5x5

Bw+7,5kg x5
Bw+7,5kg x5
Bw+7,5kg x5
Bw+7,5kg x5
Bw+7,5kg x5 @8

Meadows row: 5x8

42,5x8
42,5x8
42,5x8
42,5x8
42,5x8

Incline db flies + cg db press:

12x12+12
12x12+12
12x12+12
12x12+12
12x12+12
___________________________
Cable curls: 41x 12/12/12
Pushdowns 50x 12/12/12

Side raise: 8x20/20/ (cheat)
Facepulls (kneeling): 27x20/20/

Cable pullovers (4x15-20)
41x20, 20 / 36x20
Wide grip Cable row (4x15-20)
63x20 / 59x20, 20

Uppright rows 2x15-20
Reverse flies 2x15-20

40 MYO-reps of:

Deficit Pushups x15, 10, 8, 7
BW row (legs up!!) x
Side raise x
_________________________________

15 min AMRAP

10 hand release push-ups
20 KB-swing (20kg)
30 DU

9 rounds & 43 reps


Kommentar:

Tungt. Första dagen efter lång turnéhelg

Chin-ups särskilt. Failade progressionen



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