Camille Leblanc-Bazinetのインスタグラム(camillelbaz) - 9月26日 23時48分
Back day from our Build program @feroce_fitness_
✅Part 1
8x8 Wide jumping pull-ups
8 sets
8 wide jumping pull-ups with 1-2 sec down
rest 30 sec between set
✅Part 2
Kneeling Single arm pull down + iso hold
4 sets
right arm
15 Bent over 1 arm pull down
into
15 sec hold in full contraction
Left arm
15 Bent over 1 arm pull down
into
15 sec hold in full contraction
rest 60 sec between set
✅Part 3
Bent over row underhand grip
Set 1: 15 repetitions with a 2 sec pause at the top
Set 2: 12 repetitions with a 3 sec down tempo
Set 3: 10 Heavy with a 2 sec down tempo
Set 4: 10 Heavy with a 2 sec down tempo
Set 5 Peel set: 10 heavy repetitions, drop 20% load, 10 repetitions, drop 20% load, 10 repetitions, drop 20% load, 10 repetitions, drop 20% load, 10 repetitions (50 repetitions total)
rest 2 minutes between set
✅High Intensity Workout
3 sets
4 min amrap
500m Row
25 Deadlifts
Max Box Jumps
Rest 1 Minutes Between Rounds
Short
2 sets
4 min amrap
500m Row
25 Deadlifts
Max Box Jumps
Rest 1 Minutes Between Rounds
✅Extra Conditioning
20 min amrap
100 Meter Farmers Carry
3 Round of Cindy:
5 Pull-ups
10 Push-ups
15 Air Squats
* if short on time do 10 min
This is part of our Build Program which is a mix of bodybuilding and CrossFit so you can build a strong foundation while developing a balance musculature and maintain or increase your fitness
🚨7 days free trial ferocefitness.com
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2023/9/26