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Tuesday 06.20.2017

Jun
20
2017
by : PakdheBudi Kayamara. Posted in : Post

Weightlifting

A) 2 FS/4BS @95% of FS x 6 sets

B) Drop Snatch: 3×5, light as warmup

C) Snatch: 60/5, 70/4, 80/3, 90/2, 95/1, 90/2*3

D) Snatch Lift Off: 95/4, 100/3*3

E1) Press: 3×5

E2) Abs of choice: 3×10

Hypertrophy

A) Pushups: 3 sets of 3/fail @10RM-5%

B) Seated DB Press: 3 sets of 3/fail @10RM-5%

C) BB Tricep Extensions: 4 sets of 3/fail @10RM-5%

D) Bent Over Row: 3 sets of 3/fail @10RM-5%

E) Sumo Squat: 2 sets of 3/fail @10RM-5%

F) GH Raises: 2 sets of 3/fail @10RM-5%

G) Abs of choice: 3 sets of 3/fail @10RM-5%

Strength

A) BS: 3×5

B) Press: 3×5

C) DB Skull Crushers: 3×10

E) Ring Rows: 3×10

F) Abs of choice: 3×10


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