[Ozziking]

Torsdag 18/04/19

#1

Chest & back B

10 min x-trainer
10 min mobility/pre-act

Jumping pull-ups:

x8
x8
x8
x6

Bänkpress:

60x12
60x12
60x12
60x14

Cable row:

59x12
59x12
59x12

Machine chest-press:

52x12
45x16
39x20

Chest-supported machine row:

52x12
45x16
41x20

Db-pullovers:

20x15
20x15
20x20

Incline cable-flies 2 set
cable Lat-pullover 2 set
Facepulls 3 set

30 MYO-reps latsdrag
30 MYO-reps upphöjda armhävningar
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#2 @Crossfitklubben

1000m row
10 min mobility/pre-activation

25 min EMOM:

1- 4 medball over shoulder (40kg)
2- 8 strict t2b
3- 12 wallball (6kg)
4- 16 KB swing (20kg)
5- 20 DU

02:30r then:

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

Power clean (increase 5kg each set)
Bar facing burpee

02:30r then:

1-2-3-4-5-6-7-8-9-10 reps of:

Ring push-ups
Ring row

cooldown:

1000 m row

Kommentar:

Bra pass, stel och träningsvärkig fortfarande