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работа с весом 3
Author:
Александр Сербетов
Start
Set 1
2 rounds
8
rep
x
15
kg
Close grip pull-ups
8
rep
Close grip pull-ups
rest: 90 sеc, after the set 120 sеc
Set 2
2 rounds
8
rep
x
15
kg
Pull-Ups
8
rep
Pull-Ups
rest: 90 sеc, after the set 120 sеc
Set 3
2 rounds
8
rep
x
15
kg
Wide Grip Pull-Ups
8
rep
Wide Grip Pull-Ups
rest: 90 sеc, after the set 120 sеc
Set 4
2 rounds
8
rep
x
15
kg
Close grip chin-ups
8
rep
Close grip chin-ups
rest: 90 sеc, after the set 120 sеc
Set 5
2 rounds
8
rep
x
15
kg
Chin-Ups
8
rep
Chin-Ups
rest: 90 sеc, after the set 120 sеc
Set 6
3 rounds
15
rep
x
15
kg
Parallel Bar Dips
15
rep
Parallel Bar Dips
rest: 90 sеc, after the set 120 sеc
Set 7
1 round
20
rep
Diamond Push-Ups
rest: 30 sеc
20
rep
Parallel bar push-ups
rest: 30 sеc
20
rep
Reverse T-bar dips
rest: 60 sеc
15
rep
Diamond Push-Ups
rest: 30 sеc
15
rep
Parallel bar push-ups
rest: 30 sеc
15
rep
Reverse T-bar dips
rest: 60 sеc
10
rep
Diamond Push-Ups
rest: 30 sеc
10
rep
Parallel bar push-ups
rest: 30 sеc
10
rep
Reverse T-bar dips
rest after the set: 120 sеc
Set 8
3 rounds
max
rep
Leg raises (toes touch the bar)
max
sеc
L-sit on parallel bars
rest: 90 sеc, after the set 60 sеc
Александр Сербетов
норм
23-04-2018
reply
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1
Нызам Нызамов
супер
21-06-2020
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1
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