Workouts
Спина силовая
Author: Alex Kap

На подтягиваниях надевайте максимальные веса. первый раз - самый максимум. далее спускайте вес так, чтобы сделать 2 раза точно.

Start
Set 1
3 rounds
4
rep
Pull-Ups
5
rep
Straight bar dips
rest after the set: 60 sеc
Set 2
1 round
max
rep
Pull-Ups
rest: 120 sеc
max
rep
Pull-Ups
rest: 120 sеc
max
rep
Pull-Ups
rest: 120 sеc
max
rep
Pull-Ups
rest: 120 sеc
max
rep
Pull-Ups
rest: 120 sеc
max
rep
Pull-Ups
rest: 120 sеc
max
rep
Pull-Ups
rest: 120 sеc
max
rep
Pull-Ups
rest: 120 sеc
max
rep
Pull-Ups
rest: 120 sеc
max
rep
Pull-Ups
rest after the set: 180 sеc
Set 3
1 round
25
rep
Muscle up
rest after the set: 120 sеc
Set 4
3 rounds
max
rep
One-arm pull-up (any quality, each arm)
rest: 30 sеc, after the set 60 sеc
Set 5
3 rounds
5
rep
Archer rows (each hand)
rest: 30 sеc
5
rep
Australian pull-ups
rest: 30 sеc
5
rep
Close grip australian pull ups
rest: 30 sеc, after the set 60 sеc
Set 6
3 rounds
15
rep
Leg raises (toes touch the bar)
rest: 30 sеc, after the set 60 sеc
Send