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

Wednesday 5 July 2017 | Post

She was the youngest in the family, compare to the other family member, she was probably…

Friday 3 November 2017 | Post

Artis Strength and Fitness – Cross-Training Awesome group of kids for our Halloween workout! Thanks to…

Sunday 19 November 2017 | Post

Three S Wedding Entertainment Jakarta melayani jasa hiburan musik khusus acara peenikahan/wedding. Baik acara pernikahan di…

Saturday 25 March 2017 | Post

Lagu lawas sebenarnya alias sudah lama sekali. Tapi saya senang sekali, pertama kali dinyanyikan oleh Jingga,…