Menu
Dapatkan Produk Produk Snack Berkualitas KHAS SOLO yang dikirim ke JAKARTA

Tuesday 07.03.2018

Jul
06
2018
by : dijakarta1. Posted in : Post

DON’T FORGET: We are closed all day Wednesday for 4th of July. Enjoy the day off and stay safe! See you Thursday.

Weightlifting

FOR THE REMAINDER OF SQUAT CYCLE: Squats are mandatory, all other lifting is optional. Our focus this cycle is (obvs) the squat.

A) 7FS/13BS x 4 sets @70% of FS

B) Power Snatch + OHS: 60/3+2, 70/3+2, 75/3+2*3

C) Snatch Pull: 80/5, 85/5*3

D) Snatch DL: 90/5, 100/5*3

Hypertrophy

NEW CYCLE; Heavy, small sets of 3-8 reps

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

B) High Incline BB Bench Press: 3 sets of 3/fail @10RM+5%

C) SA DB Tricep Kickback: 4 sets of 3/fail @10RM+5%

D) Bent Over Row: 3 sets of 3/fail @10RM+5%

E) Low Bar BS: 2 sets of 3/fail @10RM+5%

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

G) Weighted GHD Situps: 3 sets of 3/fail @10RM+5%

Strength

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

B) DL (% of 90%): 70/3, 80/3, 90/3+AMRAP

C) Death March: 5x20yds (length of gym)

D) GHD Situps: 5×10

Hybrid

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

B) Snatch Pull: 5×3 at 100%

C) BS: 4×3 +1-10 lbs from last time you did 4×3

D) Sumo or Conventional DL: 1×3 AHAP

E) Press: 3×5 at 60-65%

F) Banded Tricep Pushdowns: 3×12-15 (to failure)

G) SA DB Row: 3×12 e/a

H) Landmine Oblique Twists: 4×10 e/s

Artis Barbell

artikel lainnya Tuesday 07.03.2018

Monday 23 March 2015 | Post

Ayo, Uji Pemahamanmu Jawablah pertanyaan-pertanyaan di bawah ini dengan benar! 1. Rumah seperti apa yang membuat…

Friday 2 June 2017 | Post

Kaca Tempered Untuk Dinding Dan Kanopi Termurah Harga Paling Murah Kaca Tempered Untuk Dinding TERMURAH…!!  | …

Friday 15 June 2018 | Post

Artis Strength and Fitness – Cross-Training I know it is hot but it is way better…

Wednesday 9 May 2018 | Post

Artis Strength and Fitness – Cross-Training Coaching Comments Reminder that you can do Artis Barbell in…

Rekening


BRI : 051201005742507 An/ : Budi Prihono, S.Sos
MANDIRI : 1380010506520 An/ : Budi Prihono, S.Sos
BNI : 0282198021 An/ : Budi Prihono, S.Sos
BCA : 0770538343 An/ : Budi Prihono, S.Sos
Info & Pemesanan : Kayamara Group, Perumnas Jl. Salak 5 No. 125 RT. 001/019, Ngringo, Jaten, Karanganyar 57772
0271-8202839
085647595948
085647595948