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Programming Back Hall 6 Week 11

  • Mar 08, 2020
  • superadmin

U1 Strength

9.3.2020

Back squat 4 x 4 76%
Bench press 4 x 4 76%
Ring row 4 x 10 RPE 8

10.3.2020

Deadlift 4 x 5 74%
Strict dip 4 x 5 RPE 8
Double KB bent over row 4 x 8 RPE 8

11.3.2020

Back squat 4 x 4 72%
Strict press 4 x 4 72%
Pull ups 4 x 4 RPE 8

 

U1 Weightlifting

12.3.2020

Snatch (3s pause in bottom) 3×2, 3×1 75-80%, 85%+
Jerk (pause in dip + catch) 3×3 70-75%
Jerk 3×1 85%+
Deficit Clean DL 5×3 Building to heavy set