A.
6 sets of:
2 Snatch Pulls + 2 Hang Snatches + 2 Snatches
50, 55, 60, 60, 60, 65kg
Rest 2 minutes between sets
B.
Bench Press
Set 1 – 5 reps 50% 60kg
Set 2 – 5 reps 60% 70kg
Set 3 – 5 reps 70% 80kg
Set 4 – 3 reps 85-90% 97.5kg
Set 5 – 3 reps 85-90% 97.5kg
Set 6 – 3 reps 85-90% 97.5kg
Set 7 – 3 reps 85-90% 97.5kg
Set 8 – 10 reps 55-65% 75kg
Rest 2 minutes between sets.
C.
2 sets for times of:
30/25 Calorie Assault Bike
30/25 Calorie Row
Rest 90 seconds
3 sets for times of:
20/15 Bike Erg
20/15 Ski-Erg
Rest 60 seconds
4 sets for times of:
15/10 Calorie Assault Bike or Bike Erg
15/10 Calorie Row or Ski-Erg
Rest 45 seconds
Po sobotnim treningu i dzisiaj naciągnąłem bicepsa... musiałem trochę zmienić WODa. Cześć D musiałem odpuścić.