fbpx

Programming Back Hall 6 Week 9

  • Feb 23, 2020
  • superadmin

U1 Strength

24.2.2020

Superset x 6:
5 Weighted dips 69-81% of daily max of 13.1
5 Bent over rows 69-81% of daily max Pendlay row of 8.1

25.2.2020

Back squat Find 1RM
Weighted pull up 5 x 6 69-81% of daily max of 14.1

26.2.2020

Deadlift Find 1RM
Strict press Find 1RM

 

U1 Weightlifting

27.2.2020

Snatch + OHS 1+2RM, 3×1+2@90%
Power Clean + Power Jerk 1+2RM, 3×1+2@90%
Back Squat 2RM, 3×2 @90%

EXTRA: 1.3.2020

Clean and Jerk Heavy single 3 attempts
Snatch Push Press + OHS 3x heavy single
Front Squat 3x max reps 80%