Menu

Saturday 09.30.2017

Sep
30
2017
by : . Posted in : Post

Okay, so not exactly November, but I’ll be gone today and Tuesday (again, I know, I’m sorry…it’s the last time for a while, promise **pinky swear**)

Weightlifting

A) Snatch from knee: 80/3, 90/1, 95/1, 85/2, 80/2

B) Clean + Jerk: 80/2+1, 90/1+1, 95/1+1, 85/1+2,80/1+1

C) Snatch Pull: 80/3, 90/2, 100/1, 85/2, 80/3*3

D) FS: 80/3, 90/2, 100/1, 85/2, 80/3*3

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

F) Abs of choice: 3×10

G) Back Extensions: 3×20

Hypertrophy

Resensitization strength cycle: 4-10 reps (3 is too few, 12 is too many), use correct loads. Must be heavy.

A) Chinups: 3 sets of 3/fail @10RM+5% or 80% of 1RM

B) Bent Over Row: 3 sets of 3/fail @10RM+5% or 80% of 1RM

C) DB Lateral Raises: 3 sets of 3/fail @10RM+5% or 80% of 1RM

D) BB Curl: 4 sets of 3/fail @10RM+5% or 80% of 1RM

E) High Bar Good Mornings: 2 sets of 3/fail @10RM+5% or 80% of 1RM

F) Wide Grip Bench Press: 2 sets of 3/fail @10RM+5% or 80% of 1RM

G) Abs of choice: 3 sets of 3/fail @10RM+5% or 80% of 1RM

Strength

A) Deadlift: Up to 8RM at 8RPE

B) Deadlift: Drop 8-12%x2x8

C) Snatch Grip RDL: 3×6 at 7RPE

D) Hip Belt Squat: 3×10 at 7RPE

E) Glute Bridges: 3×10

F) GH Raises: 3×10


Artis Barbell

Bagikan:Share on FacebookShare on Google+Tweet about this on TwitterShare on LinkedIn

Comment

bebas bayar, pembayaran mudah dan cepat, transaksi online, pembayaran tagihan dan tiket, transfer dana online

artikel lainnya Saturday 09.30.2017

Thursday 7 April 2016 | Post

Syarat dan Ketentuan Diamond Summit 2017 Periode kualifikasi: Januari – Desember 2016 Persyaratan Kualifikasi: 1 •…

Friday 1 December 2017 | Post

Pernah dapat puluhan miscall dari pasangan karena nggak bales WhatsApp? Pacar sering ngecek tiap chat, media sosial, e-mail sampai galeri ponsel tanpa…

Thursday 16 February 2017 | Post

Jual Tas Bayi HDY Baby Diaper Bag @ TasBayi.JawaraShop.com — Chester semula hanyalah kucing liar biasa.…

Sunday 15 October 2017 | Post

AKHIR PEKAN 8 OKTOBER 2017 METRO TV membatik bersama Komunitas Mbatik Yuuuk silakan buka link berikut…