2022-09-13 – Kedd
WEEK 6 DAY 2
WU.:
90” CARDIO
THEN, 2 RDS
6 REPS BANDED SHOULDER FLEXION *5” RAISE INTO THE STRETCH PIS. + 2-3” HOLD
5/5 FORWARD SHOULDER WALL CIRCLES *SLOW
5/5 KB WINDMILL @EASY
10 KB SDLHP @EASY
A.: 3 SETS
1 PUSH PRESS *REST ON EACH REP AT SHOULDER – NO TOUCH AND GO
4 POWER JERK *REST ON EACH REP AT SHOULDER – NO TOUCH AND GO
*30” REST
2-4 STRICT HSPU OR DEFICIT STRICT HSPU 21X1
*REST 2’
B.: FOR TIME
3-6-9-12
MUSCLE CLEAN 42,5 KG/25KG
STRICT PRESS 42,5 KG/25KG
KIPPING PULL-UPS
TC7’
*2’ REST
FOR TIME
12-9-6-3
PUSH PRESS 60KG/40KG
BENT OVER ROW 60KG/40KG
CAL ROW
TC7’
C.: 2 SETS
8-10 1-1/4 INCLINE DB BENCH PRESS
*45” REST
10/ARM DB ELBOWING ROW
*90” REST
D.: STRETCHING
KNEELING TRICEPS STRETCH
BENCH SHOULDER FLEXION WITH THORACIC MOBILIZATION
SUPINE BENCH WEIGHTED CHEST OPENER
SEATED BARBELL SHOULDER EXTENSION STRETCH