EGSA
3 sessions per week
Must use App app to view and log training
Program Training
A1
Side Plank
2 x 0:40
A2
Trap 3 Raise
2 x 10
A3
Front Foot Elevated Split Squat
2 x 10
B
GS Muscle Snatch
5 x 5 @ 80 %
C1
GS Front Squat
5 x 5 @ 80 %
C2
GS Incline BB Bench Press - 2
5 x 5 @ 80 %
D1
GS Decline DB Curl - 2
3 x 12
D2
DB Lunge
3 x 12
A1
GS Pallof Press
2 x 10
A2
1LDL KB
2 x 10
A3
Seated External Rotation
2 x 10
B
GS Hang Power Snatch
5 x 5 @ 70 %
C1
GS Back Squat
5 x 5 @ 70 %
C2
GS BB Bench Press
5 x 5 @ 70 %
D1
GS decline DB curl - 1
12, 2, 12
D2
Step Back Lunge
3 x 12
A1
Side Lying External Rotation
2 x 10
A2
GS One Leg Swiss Ball Curl
2 x 10
A3
DB Side Bend
2 x 10
B
GS Hang Power Snatch
5 x 5 @ 75 %
C1
GS Safety Bar Squat
5 x 5 @ 75 %
C2
GS Incline BB Bench Press - 1
5 x 5 @ 75 %
D1
DB Bicep Curls
3 x 12
D2
Step-Ups
3 x 12
Gregor Sobocan
Master of Sport in Kettlebell Lifting Master Kettlebell Lifting Coach GPP Coach of Slovenian Handball Nation team GPP Coach of Volleyball National Champions EGSA mastermind, online Coach and owner of Kettlebells Center
