Morning WO:
Warm up BW squats, jump squats on boxes, Feet elevated split squats, front foot on 30 cm plateau 1x5 BW + 4 kg, OHS 1x2 30 1x3 40 kg .
1,5 squats 4x5 50 kg
Frog press 1x10 25 kg 4 sec eccentric and 4 sec pause at bottom first 7 reps 1x11 last rep 6 sec eccentric and 4 sec pause at bottom
Superset:
DBBP 1x12 30 kg DB:s, Dips 1x12 BW +10 kg Push ups on blocks 3x12 BW +10 kg
Pull downs 1x12 straight bar, 1x12 V-bar, 1x12 supine grip 60 kg
BB row 1x12 55 kg
OHP 1x3 55 1x3 57,5 1x2 60 kg 1x10 40 kg
DB curl 2x10 1x12 10 kg DB:s
Lying Tri ext 1x10 30 kg
DB FP 1x10 25 kg
90° tri push 1x10 40 kg
Leg curl 1x15 37,5 kg 1x8 42,5 1x6 47,5 kg
SLDL 2x8 70 kg
Calf raise 3x10 90 kg
Afternoon WO :
Power cleans, technique
Lots of 3 reppers during 30 minutes weight 60 kg.
Tomorrow: flipping tires, technique focused WO
