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Tuesday 06.27.2017

Jun
27
2017
by : PakdheBudi Kayamara. Posted in : Post

Truth.

Weightlifting

A) 2FS/4BS @100% of FS x 6 sets or as many as possible; if you fail, go to 1/2 for remaining sets

B) Drop Snatch: 3×5, light as warmup

C) Snatch: 60/5, 70/4, 80/3, 90/2, 95/1, 100/1, 95/1*3

D) Snatch Pull: 95/4, 100/3, 105/2*3

E1) Press from split: 3×5

E2) Abs of choice: 3×10

Hypertrophy

A) Pushups: 3 sets of 2/fail @10RM-2.5%

B) Seated DB Press: 3 sets of 2/fail @10RM-2.5%

C) BB Tricep Extensions: 4 sets of 2/fail @10RM-2.5%

D) Bent Over Row: 4 sets of 2/fail @10RM-2.5%

E) Sumo Squat: 2 sets of 2/fail @10RM-2.5%

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

G) Abs of choice: 4 sets of 2/fail @10RM-2.5%

Strength

A) BS: 3×5

B) Bench Press: 3×5

C) Pushups: 3×10

E) Pullups: 3×10

F) Abs of choice: 3×10


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