BENCH PRESS 28/12/2015

 

1) Riscaldamento

1000 mt Row

3 Rounds:

10 Push-ups  

10 Pull-ups  

10 Sit-ups  

10 Air Squats  

In ginocchio, mani al pavimento, riscalda schiena ed articolazioni superiori (gomiti, spalle e polsi)

3 x 10 burpees box jumps

2) Tecnica/ Weightlifting

A)Bench Press (Panca Piana): 3 x 3 @ 115 kg

B) Bent over Row (rematore con bilanciere) : 5 x 5 @55kg

 

3) Workout

5 Rounds

20 burpees  

10 pull ups

20 wall balls (12 kg)

10 pull ups

20 KB swings (28 kg)

1 min rest

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4) Recupero

50 V ups (decidi tu le pause)

5/10 min. stretching

 By Marco Gunnella