In 5-7 sets work up to a heavy weight for:
4 close grip Bench Press with 3sec. ecc.!
--> RPE 9,5 for last set
3 sets of:
20 alt. reverse lunges (DB´s in hands)
rest 90sec.
- 1 warm up set of 20 reps, 1 warm up set of 16 reps, then 3 heavy working sets -
3 sets of:
10-15 Ring rows
10-15sec. Y-W-T hold
20-30 banded Triceps push downs
rest 30sec.
Clean and Jerk warm up for the whole group
5 sets of:
Hang Clean + Below knee Clean + Clean + Jerk
@ 70%+ (no fail!)
In 5-7 sets work up to a max set of:
3 DL from just below knee (no TNG - use stacked plates to reach appropriate height)
- RPE 9,5-10 for last set -
3 sets of:
16-20 walking lunges (DB´s in hands - go heavy)
rest 60sec.
- 2 ramp up sets of 16 steps -
4x 10-15 (wtd.) crunches
rest 30-60sec.