Strength Training:
Muscle Cleans:
- 45x5, 95x4, 135x3, 185x2, 225x1 (power clean)
Clean Pulls:
- 275x3, 315x2, 345x1
Deadlifts (4x4 Cycle 6, Week 1):
- 360x 4, 4, 4, 10 (365 next cycle)
Power Shrugs:
- 360x 10, 10, 10
Weighted Chin Ups (3x5 + max reps):
- Warm Ups: 0x5, 25x4
- Work Sets: 50x3, 55x 5, 5, 5
- Max Unweighted: 12
Dips (5x5 + Volume sets of 5x 8-10):
- Warm Ups: 0x5, 25x4, 50x3, 75x2
- Work Sets: 90x 5, 5, 5, 4, 4 (stay at this weight)
- Volume Sets: 20x 8, 8, 8, 8, 8
Band Pull Aparts:
- 100 reps
Conditioning:
- None
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