Category Archives: Strength

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

New Training Block E4MOM15 Front Squat @35KG15 BW Glute Bridges Bulgarian Split Squat 4×6/leg @10kg DBs 5R of:10 DB arnold press @7.5KG7 Weighted Push Up @15KG Finisher:15 Wall WalksTop of the min 3 Pull Up

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