Category Archives: Strength

Bench Press 3×3 – 60KG DeloadPull Ups 3×8 BWRomanian DL 3×8 – 50kgPress 3×6 – 35kgNordic Curl 3×6Reserve Nordic 3×6Tibialis Curl 3x Max @8.5KG

Bench Press 3×3 @67KGPull Ups 3×3 @15KGRomanian Deadlift 3×5 @75KGPress 3×4 @43KG 3R:6 Nordic Curl 6 Reverse NordicAMRAP Tibialis Curl @8.5KG About 13 Reps

Bench 3×3 @ 66Romanian DL 3×5 73KGPress 3×3 42KGNordic curl 3×6Reverse Nordic 3×6Tibialis Curl 3x 16 @ 8.5KG

3R of:4 Inchworm PushUps10 Kang Squats 20kg10 Forward Lunges 20kg Back Squat1×20 44kg3×6 52kg1×4 60kg 4R:20 Tri Extension 25kg14 9kg Wall ball90s rest 3R:12 Barbell bent over row @35kg6 strict pull up

20 Back Squat 40kg Back Squat 3×8 @48KG 3R:8 Pull Ups10m Sled Pull @75KG 100 Pull Aparts @Yellow Band folded into 2

Bench Press 3×3 @65KGPull Ups 3×3 @16KG. Last set 2Romanian DL 3×3 87. Last set 2Press 3×3 @ 40KG (deload) 3R:6 Nordic Curl (bent from hips)6 Reverse Nordic Max Tibialis Curl 8.5KG – 16 reps

20″ Box Squat 3×3 @120KG Bench press 3×3 @64KG Pull Ups 3×3 @15KG Romanian DL 3×3 @87KG Nordic Curl 3×6 Tibialis Curl 3x 7.5KG @ 25,25,20