#workoutoftheday

Strength (x5):
*️⃣ banded shoulder press x3 @ 24.4kg

Metcon (x5):
1️⃣ banded power snatch x6 @ 19.8kg
2️⃣ TRX row x12
3️⃣ DB push jerk x12 @ 15kg
4️⃣ tricep push-up (on knees) x12

Metcons and compound movements to supposedly perform without breaks are the best way to learn what your body can do. If I incline too much on the TRX row, then I hit failure on push jerks.

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#workoutoftheday

Strength (x5):
*️⃣ banded hang power clean x3 @ ~24,6kg

Metcon (x5):
1️⃣ overhead walk 45s @ 8kg
2️⃣ banded power clean x12 @ 19,8kg
3️⃣ devil's press x12 @ 6kg ☠️
4️⃣ hollow rock x30 ☠️

I had to split devil's presses and hollow rocks in 2 sets. It's the second time that I go through this program and I noticed that my form has improved a lot during devil's presses. The movement is now controlled and I definitely have more core strength.

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#workoutoftheday

Strength (x5):
*️⃣ banded shoulder press x4 @ 20kg

Metcon (x5):
1️⃣ banded hang power snatch x9 @ 15kg
2️⃣ DB-facing burpee x12
3️⃣ banded push press x12 @ 15kg
4️⃣ front-rack DB walk 45s @ 10kg

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#workoutoftheday

Strength (x5):
*️⃣ hang power clean x4 @ 22kg

Metcon (x5):
1️⃣ hang power snatch x6 @ 16kg
2️⃣ hand-release push-up x12
3️⃣ power clean x12 @ 16kg
4️⃣ bicep hold & walk 60s @ 10kg

Proud of myself because I did half the push-up reps on my toes and half on my knees. It's a first. Until today the split had been 30% toes and 70% knees. Cheers!

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#workoutoftheday

Strength (x5):
*️⃣ shoulder press x5 @ 20kg

Metcon (x5):
1️⃣ shoulder press x12 @ 15kg
2️⃣ lateral jump burpee x12
3️⃣ TRX row x12
4️⃣ butterfly sit-up x12

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#workoutoftheday
#upperbodyworkout

Superset 1 (x3):
1️⃣ lat pull-down (x12) [32 kg]
2️⃣ single-arm row (x24) [5 kg]

Superset 2 (x3):
3️⃣ DB bench press (x12) [22 kg]
4️⃣ tricep kickback (x15) [10 kg]

Superset 3 (x3):
5️⃣ military press (x12) [15 kg]
6️⃣ lateral raise (x15) [5 kg]
Triset ☠️ (x3):
7️⃣ commando (x30)‼️
8️⃣ renegade row (x20) [5 kg]
9️⃣ sit-up (x30)

I split the set of commandos in 16+14 reps 😅☠️.
Lateral raises got me to failure too, despite going light.

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