250712 Среда

AM
8x250m Row with 2:00 rest
45.6
46.1
46.5
47.7
48.9
48.9 d5/6
7.  47.0 d8/9
8. 48.2 d6/7

Оптимальный дампер 7/8 или 8,5

PM
1.  Front Squat
5-4-3-2-1
Establish a new 5 rep max, then attempt to hold the same weigh or even increase the load as the reps decrease.  Every set should feel like a max effort.

130/135/140/145/150
2.  Press
5-4-3-2-1
Establish a new 5 rep max, then attempt to hold the same weigh or even increase the load as the reps decrease.  Every set should feel like a max effort.
65/67,5/70/72,5/75

Rx'd 20kg

3.  Weighted Sit up
3x20
Anchor your feet and place a dumbbell or double kettlebells high on your chest.  Be sure not to let the weight slide down your chest as you sit up.