Opplæring
STREET LIFTING 1
Author: Yahir Lino

LUNES

Start
Set 1
1 round
7
Gyldighet
x
7
kg
Muscle up med to hender
rest after the set: 180 s
Set 2
1 round
7
Gyldighet
x
7
kg
Muscle up med to hender
rest after the set: 180 s
Set 3
1 round
7
Gyldighet
x
7
kg
Muscle up med to hender
rest after the set: 180 s
Set 4
1 round
5
Gyldighet
x
5
kg
Muscle up med to hender
rest: 20 s
20
Gyldighet
Pull-ups
rest: 20 s
20
Gyldighet
Straight bar dips
rest after the set: 180 s
Set 5
1 round
5
Gyldighet
x
5
kg
Muscle up med to hender
rest: 20 s
20
Gyldighet
Pull-ups
rest: 20 s
20
Gyldighet
Straight bar dips
rest after the set: 180 s
Set 6
1 round
5
Gyldighet
x
5
kg
Muscle up med to hender
rest: 20 s
20
Gyldighet
Pull-ups
rest: 20 s
20
Gyldighet
Straight bar dips
rest after the set: 180 s
Set 7
1 round
max
Gyldighet
Muscle up med to hender
rest: 20 s
10
Gyldighet
Pull-ups
rest: 20 s
10
Gyldighet
Straight bar dips
rest after the set: 180 s
Set 8
1 round
max
Gyldighet
Muscle up med to hender
rest: 20 s
10
Gyldighet
Pull-ups
rest: 20 s
10
Gyldighet
Straight bar dips
rest after the set: 180 s
Set 9
1 round
7
Gyldighet
x
75
kg
Barbell Bench Press - Medium Grip
rest: 20 s
8
Gyldighet
x
25
kg
Pull-ups
rest after the set: 180 s
Set 10
1 round
7
Gyldighet
x
75
kg
Barbell Bench Press - Medium Grip
rest: 20 s
8
Gyldighet
x
25
kg
Pull-ups
rest after the set: 180 s
Set 11
1 round
7
Gyldighet
x
75
kg
Barbell Bench Press - Medium Grip
rest: 20 s
8
Gyldighet
x
25
kg
Pull-ups
rest after the set: 180 s
Set 12
1 round
max
Gyldighet
ICE CREAM MAKERS
rest: 20 s
8
Gyldighet
Tucked front lever pull ups
rest: 20 s
max
Gyldighet
Pseudo push ups
rest after the set: 180 s
Set 13
1 round
max
Gyldighet
ICE CREAM MAKERS
rest: 20 s
8
Gyldighet
Tucked front lever pull ups
rest: 20 s
max
Gyldighet
Pseudo push ups
rest after the set: 180 s
Set 14
1 round
max
Gyldighet
ICE CREAM MAKERS
rest: 20 s
8
Gyldighet
Tucked front lever pull ups
rest: 20 s
max
Gyldighet
Pseudo push ups
rest after the set: 180 s
Set 15
1 round
max
Gyldighet
Handstand Push-Ups
rest: 20 s
15
Gyldighet
x
10
kg
One-Arm Side Laterals
rest: 20 s
8
Gyldighet
x
30
kg
EZ-Bar Skullcrusher
rest: 20 s
max
Gyldighet
x
30
kg
Face Pull
rest after the set: 180 s
Set 16
1 round
max
Gyldighet
Handstand Push-Ups
rest: 20 s
15
Gyldighet
x
10
kg
One-Arm Side Laterals
rest: 20 s
8
Gyldighet
x
30
kg
EZ-Bar Skullcrusher
rest: 20 s
max
Gyldighet
x
30
kg
Face Pull
rest after the set: 180 s
Set 17
1 round
max
Gyldighet
Handstand Push-Ups
rest: 20 s
15
Gyldighet
x
10
kg
One-Arm Side Laterals
rest: 20 s
8
Gyldighet
x
30
kg
EZ-Bar Skullcrusher
rest: 20 s
max
Gyldighet
x
30
kg
Face Pull
rest after the set: 180 s
Set 18
1 round
8
Gyldighet
x
30
kg
Reverse Grip Triceps Pushdown
rest: 20 s
15
Gyldighet
x
10
kg
Hammer Curls
rest: 20 s
8
Gyldighet
x
23
kg
Barbell Curl
rest after the set: 180 s
Set 19
1 round
8
Gyldighet
x
30
kg
Reverse Grip Triceps Pushdown
rest: 20 s
15
Gyldighet
x
10
kg
Hammer Curls
rest: 20 s
8
Gyldighet
x
23
kg
Barbell Curl
rest after the set: 180 s
Set 20
1 round
8
Gyldighet
x
30
kg
Reverse Grip Triceps Pushdown
rest: 20 s
15
Gyldighet
x
10
kg
Hammer Curls
rest: 20 s
8
Gyldighet
x
23
kg
Barbell Curl
rest after the set: 180 s
Set 21
1 round
max
Gyldighet
x
20
kg
Palms-Down Wrist Curl Over A Bench
rest: 20 s
max
Gyldighet
x
20
kg
Palms-Up Barbell Wrist Curl Over A Bench
rest: 20 s
max
Gyldighet
x
12
kg
Dumbbell Lying Pronation
rest after the set: 180 s
Set 22
1 round
max
Gyldighet
x
20
kg
Palms-Down Wrist Curl Over A Bench
rest: 20 s
max
Gyldighet
x
20
kg
Palms-Up Barbell Wrist Curl Over A Bench
rest: 20 s
max
Gyldighet
x
12
kg
Dumbbell Lying Pronation
rest after the set: 180 s
Set 23
1 round
max
Gyldighet
x
20
kg
Palms-Down Wrist Curl Over A Bench
rest: 20 s
max
Gyldighet
x
20
kg
Palms-Up Barbell Wrist Curl Over A Bench
rest: 20 s
max
Gyldighet
x
12
kg
Dumbbell Lying Pronation
rest after the set: 180 s
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