Strength.W10.pdf
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Week 10 - 85% & Concentric
Day 1 - Bend
Corrective Stretches
Warm Up
Speed or Power Work
Strength
1. Deadlift - 3 x 3 (Build up to 85% of 1RM)
2. Concentric Deadlift - 2 x 3 [X|X|X] (Drop to 45% of 1RM)
3. Deadlift off 12” Blocks - 5 x 3 (Add 5 - 10 lbs from last week)
Auxiliaries
Week 10 - 85% & Concentric
Day 2 - Push
Corrective Stretches
Warm Up
Speed or Power Work
Strength
1. Bench Press - 3 x 3 (Build up to 85% of 1RM)
2. Concentric Bench Press - 2 x 3 [X|X|X] (Drop to 45% of 1RM)
3. Board Press or Bench Press off Pins - 5 x 3 (Add 5 - 10 lbs from last week)
Auxiliaries
Week 10 - 85% & Concentric
Day 3 - Squat
Corrective Stretches
Warm Up
Speed or Power Work
Strength
1. Squat - 3 x 3 (Build up to 85% of 1RM)
2. Concentric Squat - 2 x 3 [X|X|X] (Drop to 45% of 1RM)
3. Squat off Pins - 5 x 3 (Add 5 - 10 lbs from last week)
Auxiliaries
Week 10 - 85% & Concentric
Day 4 - Push
Corrective Stretches
Warm Up
Speed or Power Work
Strength
1. Overhead Press - 3 x 3 (Build up to 85% of 1RM)
2. Concentric Overhead Press - 2 x 3 [X|X|X] (Drop to 45% of 1RM)
3. Overhead Press off Pins - 5 x 3 (Add 5 - 10 lbs from 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
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