Gorilla Fitness

Gjort lite prioriterings ändringar i livet så tid för mer strukturerad träning finns.


A: Front Squat 3 x 5set, AMRAP in the last set

110kg, 10 reps i sista setet

B: Deadlift 5 rep Ladder start at 65% add 5kg/2.5kg every set x 4 sets
130,135,140,145kg, lätt

C: CGBP 5 x 3set

70kg, svagt men måste börja någonstans

D: Seated Press Behind Neck 5RM; 85% x 5 x 2set

45kg;40kg

Session two

Rest at least 3 hours between sessions

E: 14min
10 Russian KBS 32kg/24kg
15/10 kcal row
20 Air Squat

6R+4 squats

F: 3 rounds
Hollow position to Reverse crunch 5-8 reps
Rotational ab work 8-15 reps per side (russian twists 16kg

Weighted supermans 6-8 reps 2*2,5kg+6kg medball