Strength Training:
Muscle Cleans:
- 45x5, 95x4, 135x3, 185x2, 225x1 (power clean)
Clean Pulls:
- 275x3, 315x2, 365x1
Deadlifts (4x4, Cycle 4, Week 3):
- 400x 4, 4, 4, 6 (405 next cycle)
Barbell Power Shrugs:
- 400x 6, 6, 6
Bar Dips (25 Heavy Reps+ Volume sets):
- Warm Ups: 0x5, 25x4, 50x3, 75x2
- Work Sets: 80x 5, 5, 5, 5, 5 (85 next week)
- Volume: 10x 6 sets of 10 reps
Weighted Chin Ups (25 Reps):
- Warm Ups: 0x5, 25x3, 50x1
- Work Sets: 45x 5, 5, 5, 5, 5 (50 next cycle)
Conditioning:
- Off
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