Strength
Speed Deficit Deadlift, 12 sets of 2 reps @ 60%, rest 30 seconds
Muscle Builders
A) Barbell Hip Thrust, 3 sets of 6-8 reps @ 70% with a 2 second squeeze at top, rest 1-2 minutes
B1) Supinated Barbell Rows, 2 sets to failure @ 40x0, rest 1 minute
B2) Hammer Curls, 2 sets to failure @ 40x0, rest 1 minute
B3) Farmers walks, as heavy as possible, 100 meters, 2 sets, rest 1 minute
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