Programmes d'entrainement » Крис Хериа " Advanced "
Pull Day 36 день/ пн
Série 1
2 rounds
30
rep
Australian pull-ups
repos: 30 sec
5
rep
Pullover
repos: 30 sec
10
rep
Soulever vos jambes (les doigts de pieds doivent toucher la barre)
repos: 30 sec, après la série 120 sec
Série 2
4 rounds
20
rep
Нетральные подтягивания ( негативное опускание на одной руке )
repos: 30 sec
10
rep
Tucked front lever pull ups
repos: 30 sec
10
rep
Wide Grip Pull-Ups
10
rep
Tractions
10
rep
Close grip pull-ups
repos: 30 sec
12
rep
Head bangers
repos: 30 sec
15
rep
Close grip Australian chin-ups
repos: 30 sec
maximum
rep
Chin-Ups
repos: 30 sec
maximum
Sec
Pull up hold (chin above bar)
repos: 30 sec, après la série 120 sec
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