Monday, April 25, 2016

Sunday, May 1st, 2016 Training



Strength

Wide Stance Back Squat to a Box, build to a heavy set of 2 reps 

Rep Scheme 10,9,8,7,6,5,4,3,2s

Rep out 20 reps @ 85%


Muscle Builders

A1) Heavy Barbell Lunges, 3 sets of 6 each legs, no rest 

A2) Back Squat, 3 sets of 10 @ 32x1, no rest 

A3) Prawler Push, 3 sets of 60 meters, rest 2 minutes 

Monday, April 11, 2016

Sunday, April 17th, 2016 Training



Power Lifting

Strength 

Sumo Deadlift, build to a heavy single

Rep scheme 10, 8, 7, 6, 5, 4, 3, 2, 1s

Muscle Builders

A1) Barbell bent over row @ 4040, 3 sets of 8-10 reps, rest 30 seconds   

A2) Lat Pull Downs or Banded lat pull downs, @ 0040, 3 sets of 8-10 reps, rest 30 seconds

A3) Dumbbell Curls, max reps for 90 seconds, 3 sets, rest 30 seconds 

A4) Wrist Rotations 1 minute,  3 sets, rest 1 minute