June 25th

A. Snatch pull+snatch:

40% 2 sets, 50% 2 sets, 60% 2 sets, 70% 2 sets, 75% 2 sets, 80% 1 set, if ok then work up to 85-90% x 1 set.
40,47,57,65,71,76,81,83kg

B. Clean+2 front squats & 2 split jerks:

40% 2 sets, 50% 2 sets, 60% 2 sets, 70% 2 sets, 75% 1 set, 80% 1 set, then work up to a 85-90% x 1 set.
50,62,73,82,88,94,100kg

C. Back squat 5RM, then -5% x 5&-10% x 5
120,114,108kg

D. GHD hip extension 3 x 10 @ 31X2

Bro Session 4:

E. DB bench 3 x 10 2 30kg DB’s

F. Lateral raise 3 x 10 @ 12DB’s

G. DB bicep curls 3 x 10

H. Pulley press down x 10+10 x CG push ups. 3 sets

Advertisements
This entry was posted in Uncategorized. Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s