Saturday 08.10.2017

knee

Get your life together, Jon Snow.

Weightlifting

A) Jerk with 2-sec pause in catch: 60/4, 70/4, 75/3, 80/2*3

B) Tempo BS 32×1: 60/4, 70/3, 75/2*5

C) Push Press: 60/5, 70/4, 75/3*5

D) RDL (% of clean): 60/5, 70/5, 80/5*5

Hypertrophy

A) Pullups: 4 sets of 1/fail @10RM

B) 2-arm DB Row: 3 sets of 1/fail @10RM

C) BB Upright Row: 4 sets of 1/fail @10RM

D) Close Grip BB Curl: 4 sets of 1/fail @10RM

E) Seated Good Mornings: 3 sets of 1/fail @10RM

F) Wide Grip Bench Press: 3 sets of 1/fail @10RM

G) Abs of choice: 4 sets of 1/fail @10RM

Strength

A) BS: 3×5

B) Press: 3×5

C) SL RDL: 3×10 e/l

D) DB Skull Crushers: 3×10

E) Abs of choice: 3×10

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s