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03-24-2024, 04:53 PM
#951
Mon 25-3-2024.
83 now
Front Squat 10 sets of 3, each set followed by 5 rader pulls. 60 seconds rest between sets of squats.
(20 k) 3. (22.5) 3. (25) 3. (27.5) 3. (30) 3. (32.5) 3. (35) 3. (37.5) 3. (40) 3. (42.5) 3.
rader pulls. 5. 5. 5. 5. 5. 5. 5. 5. 5. 5.
Dumbell Cleans and presses. 5 sets of 3.
(5 k's) 3. (6 k's) 3. (7 k's) 3. (8 k's) 3. (10 k's) 3.
Single leg Heels raise on block. 10 k. - 10. 11. 12.
Assisted chins. - 10. 10.
Workout time 38 minutes.
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Thurs 28-3-2024.
83 now.
Cumulative fatigue program. Minimal rest between sets.
Cleans and Presses. (20k) 2. (22.5) 5. (25) 3. (27.5) 1. (30) 1. (32.5) 1.
Heels raise. (60 k) 10. (70) 10. (80) 10.
One arm chest supported dumbell rows. (22.5 k) 10. 10.
Trap bar deadlift. Low handles. (67.5 k) 3. (87.5) 3. (92.5) 3. 3. 3.
training time 47 minutes.
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