Opplæring
Спина силовая
Author: Alex Kap

На подтягиваниях надевайте максимальные веса. первый раз - самый максимум. далее спускайте вес так, чтобы сделать 2 раза точно.

Start
Set 1
3 rounds
4
Gyldighet
Pull-ups
5
Gyldighet
Straight bar dips
rest after the set: 60 s
Set 2
1 round
max
Gyldighet
Pull-ups
rest: 120 s
max
Gyldighet
Pull-ups
rest: 120 s
max
Gyldighet
Pull-ups
rest: 120 s
max
Gyldighet
Pull-ups
rest: 120 s
max
Gyldighet
Pull-ups
rest: 120 s
max
Gyldighet
Pull-ups
rest: 120 s
max
Gyldighet
Pull-ups
rest: 120 s
max
Gyldighet
Pull-ups
rest: 120 s
max
Gyldighet
Pull-ups
rest: 120 s
max
Gyldighet
Pull-ups
rest after the set: 180 s
Set 3
1 round
25
Gyldighet
Muscle up med to hender
rest after the set: 120 s
Set 4
3 rounds
max
Gyldighet
Pull-up med en arm ( hver arm)
rest: 30 s, after the set 60 s
Set 5
3 rounds
5
Gyldighet
Archer rows (each hand)
rest: 30 s
5
Gyldighet
Australian pull-ups
rest: 30 s
5
Gyldighet
Close grip australian pull ups
rest: 30 s, after the set 60 s
Set 6
3 rounds
15
Gyldighet
Heve føttene flate opp mot stangen (tærne berører stangen).
rest: 30 s, after the set 60 s
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