Category: Strength

Back Squat 3×3 @70kg
Bench Press 3×3 @60kg
Weighted Pull Up 3×3 @10KG
Machine Press 5×5 @20kg/side
Bent over DB Row 3×[email protected]
Nordic Curl 3×6
Tibialis Curl 3x 8.5kg @20,18,12

5R Of:
3 Front Squat 85% (52kg)
12 Cyclist Squat 30KG

3R:
Max Pull Ups 8,7,6
Max Banded Pull Up (Red band) 8,7,5

3R
20 20KG Bench Press
Max Push Ups 12,10,10

5R of:
3 Front Squat @50KG
10 Cyclist Squat @30kg

21-15-9 of:
Inverted Row (Legs on Bench)
17.5KG Bench press

21-15-9 of:
Pendley Row 35KG
Hand Release Push Ups

E4MOM 5R
5 Front Squat @75% @47KG
7/7 Single Leg Hip Thrust on Bench

E4MOM 3R
6 Cyclist Squat 30KG DB
12 Barbell Good Morning 20KG

E3.5MoM 3R
10 DB Bench 16kg
1o 1 Arm DB Row 26KG

4MOM 4Rounds of:
7 Front Squat @75% @45KG
10 Glute bridge @20kg plate

4×10 Forward Lunges @ 2DB Front Rack @15KG DBs

16m emom of
16 Push Ups
16 Bent over barbell row @30kg
11 Arnold Press @10KG
8 Banded Pull Ups

E4MOM 4R:
9 Front Squat @ 70% @42KG
10 Glute Bridge @20KG

4 x 10 Bulgarian Split Squat @12KG KBs

EMOM 4R of
60s 16 Push Ups
60s 12 Barbell Row @30KG
60s 10 Arnold Press @10KG
60s 8 Banded Pull Up

E4MOM
12 Front Squat @40KG
15 Glute Bridge

Bulgarian Split Squat 4×8 @12KG KBs

5R:
10 Bench Press @17.5KG DBs
10 1 Arm Row @20KG

Finisher
30 Strict Pull Up
Every break 5 DB Press @12.5KG

8:02

New Training Block

E4MOM
15 Front Squat @35KG
15 BW Glute Bridges

Bulgarian Split Squat 4×6/leg @10kg DBs

5R of:
10 DB arnold press @7.5KG
7 Weighted Push Up @15KG

Finisher:
15 Wall Walks
Top of the min 3 Pull Up

Bench Press 3×3 – 60KG Deload
Pull Ups 3×8 BW
Romanian DL 3×8 – 50kg
Press 3×6 – 35kg
Nordic Curl 3×6
Reserve Nordic 3×6
Tibialis Curl 3x Max @8.5KG

Bench Press 3×3 @67KG
Pull Ups 3×3 @15KG
Romanian Deadlift 3×5 @75KG
Press 3×4 @43KG

3R:
6 Nordic Curl
6 Reverse Nordic
AMRAP Tibialis Curl @8.5KG About 13 Reps