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Programming Back Hall 6 Week 41

  • Oct 06, 2019
  • superadmin

U1 Strength:

Monday 7 October 2019

Overhead squat 5 x 5 5sec pause at the bottom of each rep, RPE 7.
Strict pull up 5 x 5 5sec pause chin over bar each rep.
GHD side crunches 4 x 15-20 per side

Tuesday 8 October 2019

Front squat 5 x 5 5sec pause at the bottom of each rep. RPE 7.
Bent over row 5 x 5 5sec pause bar in contact with chest, RPE 6-7
Shoulder taps 4 x 14-20 Wall facing

Wednesday 9 October 2019

Shoulder press 5 x 5 5sec hold on each lockout
Romanian deadlift 5 x 5 5sec negative each rep – keep perfect position
Hanging L hold 4 x 12-20sec

 

U1 Weightlifting:

Thursday 10 October 2019

Clean (pause at knee)
5×3 (80-85%)

Power Jerk (pause in catch)
4×2 (85-90%)

Sots press
5×5