Mar 11/01/2022

[vc_section][vc_row][vc_column][vc_column_text]WARMUP
3 SETS @ EMPTY BB
jerk dip squat, jerk drive, push press
push press, power jerk
jerk from split, push jerk b.t. neck in split +
jerk balance
Rest btw sets 1 min
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DIP + PAUSE JERK + JERK
1+1+1 @60%
1+1+1 @65%
1+1+1 @70%
1+1+1 @75%[/vc_column_text][ut_custom_shortcode][wpdatatable id=27][/ut_custom_shortcode][vc_column_text]————————————-
BACK SQUAT
5 SETS OF
5 reps @85%
Rest 1 min
10 Squat Jump
Rest btw set 3 min
[/vc_column_text][ut_custom_shortcode][wpdatatable id=28][/ut_custom_shortcode][vc_column_text]——————————————
PUSH UP
3 SETS OF
3/5 REPS WEIGHTED IF POSSIBLE
Rest 30sec btw
DIP WEIGHTED
3/5 REPS
Rest 2min btw[/vc_column_text][vc_column_text]BULGARIAN SPLIT SQUAT (weighted)
E.M.O.M. 8
30″ ON/30″ OFF
ALT LEG EVERY RND

DEPTH JUMP
4 SETS OF
5 REPS
https://www.catalystathletics.com/exercise/551/Depth-Jump/
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ABS
Tabata 30″ ON/30″ OFF
Russian twist
Bent hollow hold
REST 2 MIN
3 SETS OF
Plank on elbows
K2E 15 reps
REST 60 SEC
REST 2 MIN BTW[/vc_column_text][vc_row_inner][vc_column_inner width=”1/3″][ut_btn button_add_icon=”yes” button_icon_type=”fontawesome” button_icon_size=”20″ button_particle=”yes” button_particle_effect_direction=”right” button_size=”bklyn-btn-large” button_fluid=”yes” button_border_radius=”13″ button_custom_border=”yes” font_weight=”” button_text=”AREA RISERVATA” button_icon=”fa fa-sign-in” button_text_color=”#ff2d55″ button_text_color_hover=”#000000″ button_particle_effect_color=”#d8ff3a” button_link=”url:https%3A%2F%2Fwww.wl-training.com%2Fportal%2Fportal-hub%2F|title:AREA%20RISERVATA||” button_border_color=”#ff2d55″][/vc_column_inner][vc_column_inner width=”1/3″][/vc_column_inner][vc_column_inner width=”1/3″][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row][/vc_section]

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