Gearing down a bit to give my shoulder some rest. A ) Speed deadlift 8 reps @ 40 kg 5 reps @ 70 kg 5 reps @ 90 kg 4 reps @ 110 kg 3 reps @ 130 kg 2 reps @ 140 kg 2 reps @ 150 kg 5* 2 reps @ 160 kg 2 reps @ 170 kg B ) Shoulderpress 10 reps @ 30 kg 10 reps @ 40 kg 6 reps @ 50 kg 5 reps @ 55 kg 3 reps @ 60 kg 2 reps @ 65 kg 1 rep @ 70 kg 1 rep @ 75 kg 20 reps @ 40 kg C ) Frontsquat 5 reps @ 40 kg 5 reps @ 60 kg 5 reps @ 80 kg 5 reps @ 100 kg 3 reps @ 115 kg 1 rep @ 120 kg 2* 3 reps @ 90 kg D ) Occlusion curls 3*10 reps increasing weight w/o occlusion, then 30, 3*15 reps @ 13 kg Crazy burn! E ) OTM 8 10 V-ups F ) 3-400 meter open water swimming
Posted on: Thu, 17 Jul 2014 18:06:38 +0000
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