Koulutus
day shoulders+back
Author: BaDr
Alku
Set 1
1 round
12
Voimassaolo
x
12
kg
Bent Over Two-Dumbbell Row
rest: 90 s
12
Voimassaolo
x
12
kg
Bent Over Two-Dumbbell Row
rest: 90 s
max
Voimassaolo
Australian pull-ups
rest: 90 s
max
Voimassaolo
Australian pull-ups
rest: 90 s
15
Voimassaolo
Contralateral limb raises
rest: 90 s
15
Voimassaolo
Contralateral limb raises
rest: 90 s
20
Voimassaolo
Superman
rest: 90 s
20
Voimassaolo
Superman
rest after the set: 120 s
Set 2
3 rounds
30
s
Kettlebell Pass Between The Legs
rest: 30 s
30
s
Kettlebell Swing
rest: 30 s
30
s
Goblet Squat
rest: 30 s
30
s
One-Arm Kettlebell Jerk
rest: 30 s
30
s
One-Arm Kettlebell Jerk
rest: 30 s
30
s
One-Arm Kettlebell Clean
rest: 30 s
30
s
One-Arm Kettlebell Clean
rest: 30 s
30
s
Kettlebell Sumo High Pull
rest: 30 s, after the set 60 s
Set 3
1 round
30
s
Static hold pull ups
rest: 30 s
30
s
Static hold pull ups
rest: 30 s
30
s
Static hold pull ups
rest: 30 s
30
s
Static hold pull ups
rest after the set: 120 s
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