Strength.W7.pdf
(
28 KB
)
Pobierz
Week 7 - 90% & Isometric
Day 1 - Bend
Corrective Stretches
Warm Up
Speed or Power Work
Strength
1. Deadlift - 3 x 3-6 reps on last set (Build up to 90% of 1RM)
2. Isometric Deadlift - 2 x 3 [X|2|X] (Drop to 80% of 1RM)
3. Deadlift off 12” Blocks - 5 x 5 (Same weight as last week)
Auxiliaries
Week 7 - 90% & Isometric
Day 2 - Push
Corrective Stretches
Warm Up
Speed or Power Work
Strength
1. Bench Press - 3 x 3-6 reps on last set (Build up to 90% of 1RM)
2. Isometric Bench Press - 2 x 3 [X|2|X] (Drop to 80% of 1RM)
3. Board Press or Bench Press off Pins - 5 x 5 (Same weight as last week)
Auxiliaries
Week 7 - 90% & Isometric
Day 3 - Squat
Corrective Stretches
Warm Up
Speed or Power Work
Strength
1. Squat - 3 x 3-6 reps on last set (Build up to 90% of 1RM)
2. Isometric Squat - 2 x 3 [X|2|X] (Drop to 80% of 1RM)
3. Squat off Pins - 5 x 5 (Same weight as last week)
Auxiliaries
Week 7 - 90% & Isometric
Day 4 - Push
Corrective Stretches
Warm Up
Speed or Power Work
Strength
1. Overhead Press - 3 x 3-6 reps on last set (Build up to 90% of 1RM)
2. Isometric Overhead Press - 2 x 3 [X|2|X] (Drop to 80% of 1RM)
3. Overhead Press off Pins - 5 x 5 (Same weight as last week)
Auxiliaries
Plik z chomika:
medula666
Inne pliki z tego folderu:
Strength.W1.pdf
(28 KB)
Strength.W10.pdf
(28 KB)
Strength.W11.pdf
(28 KB)
Strength.W12.pdf
(23 KB)
Strength.W2.pdf
(28 KB)
Inne foldery tego chomika:
170 Fitness Ebooks
AARR
Alberto Nunéz
AlphaDestiny
Andy Baker
Zgłoś jeśli
naruszono regulamin