Strength/Power, variation 2 Day split – Alana Sharman 11/17

Monday: Volume Day

06/11/2017
Video Sets Reps Weight Comment
Barbell Squat
 		5 5

A1.
90% of 5RM (Rep Max)
Tempo 50X0
Rest 2 minutes
Lying Leg Curl (Hamstrings)
 		5 5

A2. Lying Leg Curl 3 foot Position
Tempo 40X0
Rest 2 minutes
Note*One set per each foot position, outward, neutral & inward.

Band Pull-Apart Variations with Tutorial
 		15

After all pressing.
Barbell Floor Hip Thruster
 		1 5

C
Ramp up to one work set only, of 5 reps.
- 50%x5, 60%x4, 70%x3, 80%x4.
90% of 5RM (Rep Max)
Tempo 50X0
Rest 2 minutes

Wednesday: Recovery Day

03/07/2017
Video Sets Reps Weight Comment
Kettlebell Swings
 		3 6-8

A.
Tempo 01X0
Rest 90 seconds
Barbell Squat
 		2 4-6

B1. Back Squat with ankle - Extension.
Tempo 20X0
Rest 2 minutes
Reverse Curl
 		3 4-6

B2. Nordic Curl
Tempo 20X0
Rest 2 minutes
Barbell Bench Press
 		3 4-6

C1. Myotatic Bench Press
Tempo 20X0
Rest 2 minutes
Note* Slow desent near vthe chest, Explode up
Chin Up Variations
 		3 4-6

C2. Close-Grip Chin-up
Tempo 20X0
Rest 2 minutes