Category Archives: Strength

Incline Bench Press 3×5 @ 50KGPull Ups 3×7 BWDB Press 3×8 @ 15KG DBsDB Bent Over Row @27.5KG

Bottoms Up Back Squat 3×3 @60KG1×5 @65kgRomanian Deadlift 3×5 @70kgBulgarian Split Squat Deficit 3×10 @12.5kg DBsNordic curl 3×6Tibialis Raises 3x 10KG

Back Squat 3×3 @80KGCyclist Squat 3×10 @30kg DBNordic Curl 3×6Tibialis Cur 3×8.5kg PM:45min Indoor Bike | 102 BPM

Back Squat 3×3 @70kgBench Press 3×3 @60kgWeighted Pull Up 3×3 @10KGMachine Press 5×5 @20kg/sideBent over DB Row 3×[email protected] Curl 3×6Tibialis Curl 3x 8.5kg @20,18,12

5R Of:3 Front Squat 85% (52kg)12 Cyclist Squat 30KG 3R:Max Pull Ups 8,7,6Max Banded Pull Up (Red band) 8,7,5 3R20 20KG Bench PressMax Push Ups 12,10,10

5R of:3 Front Squat @50KG10 Cyclist Squat @30kg 21-15-9 of:Inverted Row (Legs on Bench)17.5KG Bench press 21-15-9 of:Pendley Row 35KGHand Release Push Ups

E4MOM 5R5 Front Squat @75% @47KG7/7 Single Leg Hip Thrust on Bench E4MOM 3R6 Cyclist Squat 30KG DB12 Barbell Good Morning 20KG E3.5MoM 3R10 DB Bench 16kg1o 1 Arm DB Row 26KG

4MOM 4Rounds of:7 Front Squat @75% @45KG10 Glute bridge @20kg plate 4×10 Forward Lunges @ 2DB Front Rack @15KG DBs 16m emom of16 Push Ups16 Bent over barbell row @30kg11 Arnold Press @10KG8 Banded Pull Ups

E4MOM 4R:9 Front Squat @ 70% @42KG10 Glute Bridge @20KG 4 x 10 Bulgarian Split Squat @12KG KBs EMOM 4R of60s 16 Push Ups60s 12 Barbell Row @30KG60s 10 Arnold Press @10KG60s 8 Banded Pull Up

E4MOM12 Front Squat @40KG15 Glute Bridge Bulgarian Split Squat 4×8 @12KG KBs 5R:10 Bench Press @17.5KG DBs10 1 Arm Row @20KG Finisher30 Strict Pull UpEvery break 5 DB Press @12.5KG 8:02