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Programming Back Hall 6 Week 12

  • Mar 15, 2020
  • superadmin

U1 Strength

16.3.2020

Deadlift 4 x 4 79%
Strict dip 4 x 4 RPE 8
Double KB bent over row 4 x 6 RPE 8

17.3.2020

Back squat 4 x 5 76%
Strict press 4 x 5 76%
Pull ups 4 x 5 RPE 8

18.3.2020

Back squat 4 x 3 82%
Bench press 4 x 3 82%
Ring row 4 x 7 RPE 8

 

U1 Weightlifting

19.3.2020

Snatch pull (pause at knee) + Hang Snatch 5×1+1 80-85%
Power Clean + Hang Clean + Split Jerk 5×1+1+1 80-90%
Front Squat (5s down, 3s pause in bottom) 6×3 75-80%