[Ozziking]

Dagens:

Dips:

Bw x15(!), +4 +4
Bw x15 (rött gummiband)
Bw x20 (svart gummiband)

Chin-ups:

Bw x10 +3 +3
Bw x10 (RG)
Bw x12 (SG)

Dip static hold:

2 x10+10+10s (top-mid-bot)

Chin-up static hold:

2x10+10+10s (top-mid-bot)

Grisigt

Incline bänk:

50x15 lol PR
57.5 x12 @8.5
65x6 @9

Mag grip cable row:

82.5 x8 @8
72.5 x12 @8.5
62.5 x15 @9

15” incline db flies + CG press

17.5 x3x10-15 + 8-12

Hammer strength pulldown:

+30 x12, 10
+30 x6by4

S/A db shoulder press:

20 x7/7
18 x10/10
16 x12/12

S/A cable side raise:

2x10+10-15 reps

DB Pullovers:

24x10, 10
20x15

Armar 5 set vardera
Underarmar 3 pump-set

WoD:

30-25-20-15-10-5 WB (10kg)
5 DL between rounds (102kg)

2.5 min r sen:


10-8-6-4-2 / 8-6-4-2 / 6-4-2 / 4-2 / 2 reps of:

Pull-ups
Pushups

45/30/15/5s vila.

Kommentar:

Tydligen ut å untza ikväll. Ska tare lite lugnt, men always up for some dance


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