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Saturday 07.07.2018

Jul
08
2018
by : dijakarta1. Posted in : Post

From Lisbeth Darsh’s book, “Strong Starts In The Mind”

Weightlifting

A) BS: 3×10 @65% of BS

B) Jerk Balance: 50/5, 60/3*5

C) BTN Jerk: 70/5, 75/4, 80/3*3

Hypertrophy

A) FS: 2 sets of 3/fail @10RM+5%

B) Pullups: 3 sets of 3/fail @10RM+5%

C) SA DB/KB Row: 3 sets of 3/fail @10RM+5%

D) DB Rear Lateral Raise: 3 sets of 3/fail @10RM+5%

E) DB Hammer Curl: 4 sets of 3/fail @10RM+5%

F) RDL: 2 sets of 3/fail @10RM+5%

G) Bench Press: 2 sets of 3/fail @10RM+5%

H) Strict T2B: 3 sets of 3/fail @10RM+5%

Strength

A) BS Warmup: 40/5, 50/5, 60/5

B) BS (% of 90%): 75/5, 85/3, 95/1+AMRAP

C) Front Rack Walking Lunges: 5×12 (6 e/l)

D) GH Raises: 5×10

Hybrid

A) Power Clean + Power Jerk: 1 set of 3×2 AHAP

B) Power Clean + Jerk + Push Press: 3 sets of 1+1+1, same weight all sets

C) BS: 3×5 +1-10 lbs from last 3×5

D) Half Kneeling SA KB Shoulder Press: 4×12 e/a

E) DB Lateral Raises: 2×10-15

F) RDL: 4×10-12

G) OH EZ Tricep Extensions: 3×12-15

H) Pullups (wtd if possible): 3×10-12

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