220213 Пятница

1.  Row

1,000m

2.  ARMAP 9:

12 Deads 100-110kg

24 Pull ups

36 Walking Lunge Steps

3.  3 Giant Sets

45 Abmat Sit ups

30 Hip Extensions

15  Band Pull aparts

"I don't understand how it is that someone with only seven pull-ups 

could ask me how they could increase their muscle mass or strength. 

The obvious answer is, "work until you've got thirty pull-ups and you'll 

come back with five new pounds of lats and biceps alone." This kind of 

thing is true of squats, deadlifts, push-press, muscle-ups, dips and any 

other fundamental, functional movements. Athletes regularly working 

the basic movements never ask how they can get stronger or bigger 

they already know."

Greg Glassman - Coach