Mo. 7. Okt.
a) mobility & warm up 5min
1:00 each
sumo squat stretch
row
hand walk + push up
row
calf stretch
b) pause bench press 12min
(cycle week 2/3)
build to a heavy 3 rep bench press
3 sec pause 3cm off chest on the way up
try to increase weight from 26.8.24.
c) workout prep 5min
d) conditioning 18min
amrap 18min
100 wall balls 20/14
80 alt. db snatches 22.5/15kg
60 box jumps 60/50
40 db push press 2x22.5/15kg
max cal row