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Saturday 06.23.2018

Jun
25
2018
by : dijakarta1. Posted in : Post

Weightlifting

A) CJ: 75/2, 80/2, 85/1*3

B) Clean Pull: 90/2*3

C) BS: 85/2*3

Hypertrophy

A) Skater Squats: 5 sets of 1/fail @10RM-15% (do ALL sets on one leg, then switch and do ALL sets on opposite leg)

B) Flat Bench Reverse Hyper: 6 sets of 1/fail @10RM-15%

C) Narrow Pulldown: 5 sets of 1/fail @10RM-15%

D) Chest Supported Row (face-down on flat bench): 4 sets of 1/fail @10RM-15%

E) 2 Arm Supine Grip DB Curl: 6 sets of 1/fail @10RM-15%

F) Low Bar Good Mornings: 5 sets of 1/fail @10RM-15%

G) Flat DB Flyes: 5 sets of 1/fail @10RM-15%

H) Abmat Situps: 6 sets of 1/fail @10RM-15%

Strength

A) DL Warmup: 40/5, 50/5, 60/3

B) DL (% of 90%): 65/5, 75/5, 85/AMRAP (5+)

C) Good Morning: 5×12

D) Hanging Leg Raise: 5×10

Hybrid

A) Clean: 3×3 at 85%

B) Conventional DL: 1×5 (heavy, but not maximal)

C) Close Grip BP: 2×6-12 (close to failure)

D) Standing DB Press: 4×8

E) Dips: 3×8-12

F) GH Raises: 3×6-12

G) GH Situps: 2×10-12

Artis Barbell

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