Workouts
STREET LIFTING 1
Author: Yahir Lino

MARTES

Start
Set 1
1 round
8
rep
x
115
kg
Barbell Squat
rest after the set: 180 sеc
Set 2
1 round
8
rep
x
115
kg
Barbell Squat
rest after the set: 180 sеc
Set 3
1 round
8
rep
x
115
kg
Barbell Squat
rest after the set: 180 sеc
Set 4
1 round
8
rep
x
115
kg
Barbell Squat
rest after the set: 180 sеc
Set 5
1 round
11
rep
x
100
kg
Barbell Squat
rest: 20 sеc
9
rep
x
60
kg
Barbell Lunge
rest after the set: 180 sеc
Set 6
1 round
10
rep
x
100
kg
Barbell Squat
rest: 20 sеc
9
rep
x
60
kg
Barbell Lunge
rest after the set: 180 sеc
Set 7
1 round
10
rep
x
100
kg
Barbell Squat
rest: 20 sеc
9
rep
x
60
kg
Barbell Lunge
rest after the set: 180 sеc
Set 8
1 round
11
rep
x
60
kg
Front Squat (Clean Grip)
rest: 20 sеc
10
rep
ASSISTED PISTOL SQUAT
rest: 20 sеc
7
rep
Floor Glute-Ham Raise
rest after the set: 180 sеc
Set 9
1 round
11
rep
x
60
kg
Front Squat (Clean Grip)
rest: 20 sеc
10
rep
ASSISTED PISTOL SQUAT
rest: 20 sеc
7
rep
Floor Glute-Ham Raise
rest after the set: 180 sеc
Set 10
1 round
11
rep
x
60
kg
Front Squat (Clean Grip)
rest: 20 sеc
10
rep
ASSISTED PISTOL SQUAT
rest: 20 sеc
7
rep
Floor Glute-Ham Raise
rest after the set: 180 sеc
Set 11
1 round
13
rep
x
110
kg
Barbell Hip Thrust
rest: 20 sеc
5
rep
x
5
kg
Floor Glute-Ham Raise
rest after the set: 180 sеc
Set 12
1 round
13
rep
x
110
kg
Barbell Hip Thrust
rest: 20 sеc
5
rep
x
5
kg
Floor Glute-Ham Raise
rest after the set: 180 sеc
Set 13
1 round
13
rep
x
110
kg
Barbell Hip Thrust
rest: 20 sеc
5
rep
x
5
kg
Floor Glute-Ham Raise
rest after the set: 180 sеc
Set 14
1 round
18+
rep
x
60
kg
Calf raises (each leg)
rest: 20 sеc
20+
rep
x
50
kg
Barbell Seated Calf Raise
rest after the set: 180 sеc
Set 15
1 round
18+
rep
x
60
kg
Calf raises (each leg)
rest: 20 sеc
20+
rep
x
50
kg
Barbell Seated Calf Raise
rest after the set: 180 sеc
Set 16
1 round
18+
rep
x
60
kg
Calf raises (each leg)
rest: 20 sеc
20+
rep
x
50
kg
Barbell Seated Calf Raise
rest after the set: 180 sеc
Set 17
1 round
10
rep
Leg raises (toes touch the bar)
rest: 20 sеc
28+
sеc
L-sit on parallel bars
rest: 20 sеc
10
rep
Windshield wipers
rest after the set: 180 sеc
Set 18
1 round
10
rep
Leg raises (toes touch the bar)
rest: 20 sеc
25+
sеc
L-sit on parallel bars
rest: 20 sеc
15
rep
Windshield wipers
rest after the set: 180 sеc
Set 19
1 round
10
rep
Leg raises (toes touch the bar)
rest: 20 sеc
28+
sеc
L-sit on parallel bars
rest: 20 sеc
15
rep
Windshield wipers
rest after the set: 180 sеc
Send