Pavol Góra

Full Body- Focus: Work Capacity

Half kneeling overhead rotation

https://www.youtube.com/watch?v=4m_wl3TOJKc
SET 3
REPS 6ea
WEIGHT 10kg
TEMPO
REST 30s

Side plank clams

https://www.youtube.com/watch?v=3KrG_kGMegc
SET 3
REPS 12ea
WEIGHT miniband
TEMPO
REST 30s

Sidylying armbar

https://www.youtube.com/watch?v=i8v4Gv5A3hQ
SET 3
REPS 5ea
WEIGHT 4kg
TEMPO
REST 30s

DEAD LIFT TRAP BAR

https://www.youtube.com/watch?v=2Lpp4xPwQUw
SET 4
REPS 10
WEIGHT 90kg
TEMPO 2011
REST 60s

CHEST FLY CABLE 2-ARM

https://www.youtube.com/watch?v=HzCNVhjbl8o
SET 3
REPS 12-15
WEIGHT
TEMPO 2012
REST 60

HAM CURL VS 1-LEG

https://www.youtube.com/watch?v=nJkrwMu2KQY
SET 3
REPS 10
WEIGHT BW
TEMPO 3011
REST 60s

BENT OVER ROW BB 2-ARM

https://www.youtube.com/watch?v=Ta-cmB79MOA
SET 4
REPS 10
WEIGHT 60kg
TEMPO 2021
REST 60s

SHOULDER PRESS 1-ARM / DB

https://www.youtube.com/watch?v=GygW8tZNKKM
SET 3
REPS 12
WEIGHT 12kg
TEMPO 2011
REST 60s

BICEPS CURL / NEUTRAL GRIP / STANDING DB

https://www.youtube.com/watch?v=CFBZ4jN1CMI
SET 3
REPS 12
WEIGHT 12-14kg
TEMPO 2011
REST 60s

TRICEPS EXTENSION 2-ARM / STANDING / TRX

https://www.youtube.com/watch?v=u9FPqSe5cZs
SET 3
REPS 12
WEIGHT BW
TEMPO 2011
REST 60