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Saturday 08.05.2017

Aug
05
2017
by : PakdheBudi Kayamara. Posted in : Post

the-mountain-2

The Mountain doesn’t skip Saturdays. Get to the gym.

Weightlifting

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

B) BS: 60/5, 70/4, 75/3, 80/3*5

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

D) Snatch Grip RDL (% of snatch): 60/5, 70/5, 80/5*5

Hypertrophy

A) Pullups: 4 sets of 2/fail @10RM-2.5%

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

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

D) Close Grip BB Curl: 4 sets of 2/fail @10RM-2.5%

E) Seated Good Mornings: 3 sets of 2/fail @10RM-2.5%

F) Wide Grip Bench Press: 3 sets of 2/fail @10RM-2.5%

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

Strength

A) BS: 3×5

B) Bench Press: 3×5

C) DB Walking Lunges: 3×10 e/l

D) Skull Crushers: 3×10

E) Abs of choice: 3×10


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