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Thursday 06.15.2017

Jun
15
2017
by : PakdheBudi Kayamara. Posted in : Post

The theme for this week is Wonder Woman. If you haven’t seen it, GO NOW, RUN! Well, come to the gym and workout first and then GO! Brooke Ence is one of the Amazon women, and who doesn’t love Brooke Ence?

Weightlifting

A) 3FS/6BS @94% of Tuesday’s weight x 6 sets

B) Jerk Balance: 3×5, light as warmup

C) Jerk: 60/5, 70/4, 80/3, 85/2, 90/2, 85/2*3

D) Push Press: 60/5, 70/4, 80/3, 85/2*4

E1) Pullups: 3×10

E2) Abs of choice: 3×10

Hypertrophy NEW CYCLE

6 reps is too few, 20 is too many; ideally MINIMUM 7, max 19

A) Sumo Deadlift: 4 sets 3/fail @10RM-10%

B) FS: 6 sets 3/fail @10RM-10%

C) Flat DB Flye: 3 sets of 3/fail @10RM-10%

D) Chinups: 2 sets of 3/fail @10RM-10%

E) DB Upright Row: 2 sets of 3/fail @10RM-10%

F) Toes In Stair Calves: 3 sets of 3/fail @10RM-10%

Strength

A) DL: 1×5

B) BS: 3×5

C) GH Raises: 3×10

D) Pullups: 3×10

E) Abs of choice: 3×10


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