INTERMEDIATE 17/12/2018

 

0. Warmup
for 15 min

before starting with strength session try to find out which is your weaker / stronger leg in a Bulgarian split squat setting, the aim in this week should be identify the weak side, and destroy weakness

A. Strength (25 minutes)

3 sets of 4x 90 sec work (in total 18 min work)

1st90sec: weak leg 8-12 Bulgarian Split Squats with DBs in Farmergrip
2nd90sec: strong leg 6-10 Bulgarian Split Squats with DBs (perform less -2 reps on your stronger side)
3rd90sec: 6-8 negative strict pullup
4th90sec : for 50 sec core slider alligator walk

B. Conditioning (20min)

30 cal row/ski/bike
16 alternating lseated db presses
30 box jumps 24/20
60 kettlebell swings 20/12
30 box jumps 24/20
16alternating lseated db presses
30 cal row/ski/bike

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