Training programs » Интенсив БАЗА
Day 19
Set 1
1 round
12
Kesahan
Tucked front lever pull ups
rest: 30 s
12
Kesahan
Tucked front lever pull ups
rest: 30 s
12
Kesahan
Tucked front lever pull ups
rest after the set: 60 s
Set 2
1 round
10
Kesahan
Front lever raises
rest: 30 s
10
Kesahan
Front lever raises
rest: 30 s
10
Kesahan
Front lever raises
rest after the set: 60 s
Set 3
1 round
12
Kesahan
Wide Grip Pull-Ups
rest: 30 s
12
Kesahan
Wide Grip Pull-Ups
rest: 30 s
12
Kesahan
Wide Grip Pull-Ups
rest after the set: 60 s
Set 4
1 round
10
Kesahan
Close grip chin-ups
rest: 30 s
10
Kesahan
Close grip chin-ups
rest: 30 s
10
Kesahan
Close grip chin-ups
rest after the set: 60 s
Set 5
1 round
5
Kesahan
Archer pull ups
rest: 30 s
5
Kesahan
Archer pull ups
rest: 30 s
5
Kesahan
Archer pull ups
rest after the set: 60 s
Set 6
1 round
60
s
Legs hold
rest: 30 s
60
s
Legs hold
rest: 30 s
60
s
Legs hold
rest after the set: 60 s
Set 7
1 round
20
Kesahan
Windshield wipers
rest: 30 s
20
Kesahan
Windshield wipers
rest: 30 s
20
Kesahan
Windshield wipers
rest after the set: 60 s
Set 8
1 round
30
Kesahan
Side plank hip raises
rest: 30 s
30
Kesahan
Side plank hip raises
rest: 30 s
30
Kesahan
Side plank hip raises
rest after the set: 60 s
Set 9
1 round
20
Kesahan
V-hold
rest: 30 s
20
Kesahan
V-hold
rest: 30 s
20
Kesahan
V-hold
rest after the set: 60 s
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