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Saturday 09.09.2017

Sep
11
2017
by : . Posted in : Post

Because it made me laugh.

Weightlifting

A) Snatch from knee: 80/2, 90/1, 85/2, 80/2

B) Clean + Jerk: 80/2+1, 90/1+1, 85/1+2, 80/1+1

C) Snatch Pull: 80/3, 90/2, 95/1, 85/2, 80/3, 80/2*2

D) FS: 80/3, 90/1, 95/1, 85/2, 80/3*2, 80/2

E) FS: 80/3, 90/1, 95/1, 85/2, 80/3*2, 80/2

F) Good Morning: 80/3, 90/1, 85/2, 80/3, 80/2

G) GHD Static Hold (face up): 3x1min

Hypertrophy

A) Pullups: 4 sets of 2/fail @10RM-17.5% OR 67.5% of 1RM

B) 2 arm DB Row: 3 sets of 2/fail @10RM-17.5% OR 67.5% of 1RM

C) Single Arm Leaning Lateral Raises: 4 sets of 2/fail @10RM-17.5% or 67.5% of 1RM

D) DB Twist Curl: 4 sets of 2/fail @10RM-17.5% or 67.5% of 1RM

E) Low Bar Good Morning: 3 sets of 2/fail @10RM-17.5% or 67.5% of 1RM

F) Pushups: 3 sets of 2/fail @10RM-17.5% OR 67.5% of 1RM

G) V-ups: 4 sets of 2/fail @10RM-17.5% OR 67.5% of 1RM

Strength

A) BS: 3×5

B) Bench Press: 3×5

C) RDL: 3×10

D) Pushups: 3×10

E) Abs of choice: 3×10


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