Thursday 14.3.19


Incline bench press

3 sets of 12 reps

Rest 2 minutes between sets

2 sets

B1. Neutral grip single arm dumbbell bench press

6 reps per arm

Rest 30 seconds

B2. Single arm dumbbell row

6 reps per arm

Rest 90 seconds between sets

5 rounds for time

15 abmat sit-ups

10 dumbbell burpees @ 22.5/15kg

5 wall walks

5/3 strict chest-to-bar pull ups


Olympic Lifting

Every 2 minutes for 5 sets

5 push press

*Focus on proper leg drive and stable shoulders in the lock out position

In 15 minutes build to a heavy set of the complex;

1 push jerk + 1 split jerk

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