Weightlifting CF Espoo

Lauantain painonnostotunti Espoossa

Pull up

4 x E2MOM
6 tempo strict pull up
– tempo: 5sec down
– leave 1-2 reps in the tank

Bench press

4 x E2MOM
6+6 double db top down bench press
– leave 2-3 reps in the tank

Quality work

2 x 6min for quality / 2min rest between

6+6 plate windmill
20+20sec 1-arm plank hold
6-8 hanging oblique twist

20m double KB mixed front rack + oh carry (challenging weight)
12+12 KB side bend