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Крис Хериа " Advanced "
Pull Day 36 день/ пн
Set 1
2 rounds
30
Keabsahan
Australian pull-ups
rest: 30 s
5
Keabsahan
Lifting kudeta
rest: 30 s
10
Keabsahan
Meningkatkan kaki datar di catok di bar (jari-jari kaki menyentuh bar).
rest: 30 s, after the set 120 s
Set 2
4 rounds
20
Keabsahan
Нетральные подтягивания ( негативное опускание на одной руке )
rest: 30 s
10
Keabsahan
Tucked front lever pull ups
rest: 30 s
10
Keabsahan
Wide Grip Pull-Ups
10
Keabsahan
Pull-up
10
Keabsahan
Close grip pull-ups
rest: 30 s
12
Keabsahan
Head bangers
rest: 30 s
15
Keabsahan
Close grip Australian chin-ups
rest: 30 s
max
Keabsahan
Chin-Ups
rest: 30 s
max
s
Pull up hold (chin above bar)
rest: 30 s, after the set 120 s
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