Power Lifting
Strength
Ascended Deadlift, work a heavy single
- Rep Scheme 10, 8, 6, 5, 3, 2, 1s
Muscle Builders
A) Heavy Back Extensions 2 sets of 8-10 reps , rest 2-3 minutes
B1) Barbell Curls, 30 reps, 3 sets, no rest
B2) Plate Raises, 30 reps, 3 sets, rest 2 minutes
EMOM for 10 Minutes:
Every 35 seconds hold 25-45lb plate in hands
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