Performed strength exercises in this workout.
|
Mobility - Kosack squat
·
|
 8 reps |
| |  |
|
Mobility - Thoracic extension on bench
·
|
6 reps |
| | |
|
Plank with shoulder tap
· Abs
|
10 reps |
| | |
|
Lateral line jumps, one foot
·
|
10 reps |
| | |
|
Lateral line jumps, one foot
·
|
10 reps |
| | |
|
Banded high jump - Plyometric
· Terneros
|
3 reps |
| | |
|
Lu raises - dumbbells
· Hombros
|
5 reps |
| | |
|
Kip swing
· Abs, Hombros
|
3 reps |
|  | |
|
Mobility - Kosack squat
·
|
8 reps |
| | |
|
Mobility - Thoracic extension on bench
·
|
6 reps |
| | |
|
Plank with shoulder tap
· Abs
|
10 reps |
| | |
|
Lateral line jumps, one foot
·
|
10 reps |
| | |
|
Lateral line jumps, one foot
·
|
10 reps |
| | |
|
Banded high jump - Plyometric
· Terneros
|
3 reps |
| | |
|
Lu raises - dumbbells
· Hombros
|
5 reps |
| | |
|
Kip swing
· Abs, Hombros
|
3 reps |
| | |
|
Clean, hang (above knee) - Barbell
· Atrás, Back thigh
|
3 x 40.0 kg |
| | |
|
Clean, hang (above knee) - Barbell
· Atrás, Back thigh
|
2 x 45.0 kg |
| | |
|
Clean, hang (above knee) - Barbell
· Atrás, Back thigh
|
1 x 46.0 kg |
| | |
|
Arch to hollow with feet against box, kipping technique
· Atrás, Back thigh
|
3 reps |
| | |
|
Clean, hang (above knee) - Barbell
· Atrás, Back thigh
|
3 x 45.0 kg |
| | |
|
Clean, hang (above knee) - Barbell
· Atrás, Back thigh
|
2 x 46.0 kg |
| | |
|
Clean, hang (above knee) - Barbell
· Atrás, Back thigh
|
1 x 48.0 kg |
| | |
|
Arch to hollow with feet against box, kipping technique
· Atrás, Back thigh
|
3 reps |
| | |
|
Clean, hang (above knee) - Barbell
· Atrás, Back thigh
|
3 x 46.0 kg |
| | |
|
Clean, hang (above knee) - Barbell
· Atrás, Back thigh
|
2 x 48.0 kg |
| | |
|
Clean, hang (above knee) - Barbell
· Atrás, Back thigh
|
1 x 50.0 kg |
| | |
|
Arch to hollow with feet against box, kipping technique
· Atrás, Back thigh
|
3 reps |
| | |
|
Back squat, paused - Barbell
· Piernas
|
4 x 60.0 kg |
| | |
|
Box step ups, alternating, DB behind neck
· Piernas
|
12 x 20.0 kg |
| | |
|
Lat pulldown, kneeling
· Atrás
|
10 reps |
| | |
|
Back squat, paused - Barbell
· Piernas
|
4 x 60.0 kg |
| | |
|
Box step ups, alternating, DB behind neck
· Piernas
|
12 x 20.0 kg |
| | |
|
Lat pulldown, kneeling
· Atrás
|
10 reps |
| | |
|
Back squat, paused - Barbell
· Piernas
|
4 x 60.0 kg |
| | |
|
Box step ups, alternating, DB behind neck
· Piernas
|
12 x 20.0 kg |
| | |
|
Lat pulldown, kneeling
· Atrás
|
10 reps |
| | |
|
Z-press, single arm - Dumbbell
· Hombros
|
8 x 15.0 kg |
| | |
|
Z-press, single arm - Dumbbell
· Hombros
|
8 x 15.0 kg |
| | |
|
Hollow rock
· Abs
|
15 reps |
| | |
|
Arch rock
· Abs
|
15 reps |
| | |
|
Ski erg
· Otros
|
 60 seconds |
| | |
