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Tuesday 06.13.2017

Jun
21
2017
by : PakdheBudi Kayamara. Posted in : Post

#SquadGoals, amirite?

Weightlifting

A) 3FS/6BS @90% of FS x 6 sets

B) Snatch: 60/5, 70/4, 75/3, 80/2, 85/2, 90/2, 85/2*3

C) Snatch Pull: 85/4, 90/3, 95/2*4

D1) Snatch Balance: 90/3*3

D2) Abs of choice: 3×10

Hypertrophy NEW CYCLE

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

A) Pushups: 3 sets of 3/fail @10RM-10%

B) Seated DB Press: 3 sets of 3/fail @10RM-10%

C) BB Tricep Extensions: 4 sets of 3/fail @10RM-10%

D) Bent Over Row: 3 sets of 3/fail @10RM-10%

E) Sumo Squat: 2 sets of 3/fail @10RM-10%

F) GH Raises: 2 sets of 3/fail @10RM-10%

G) Abs of choice: 3 sets of 3/fail @10RM-10%

Strength

A) BS: 3×5

B) BP: 3×5

C) Pistols: 3×12

D) Pushups: 3×10

E) Abs of choice: 3×10

 


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