Day 1
16/11/2018This day focuses on pushing through the lower body while for the upper body works in the horizontal plane of motion.
| Video | Sets | Reps | Weight | Comment |
|---|---|---|---|---|
Box Front Squat |
4 | 6-8 | 10RM | 1A. Box Squat |
Lying Leg Curl (Hamstrings) |
4 | 6-8 | 10RM | 1B. Hamstring Curl |
Barbell Bench Press |
4 | 6-8 | 10RM | 2A. Barbell Bench Press |
Cable Rows |
4 | 6-8 | 10RM | 2B. Cable Row |
Day 2
16/11/2018This day focuses for the lower body on pulling, while for the upper body its focus is on the vertical plane of motion.
| Video | Sets | Reps | Weight | Comment |
|---|---|---|---|---|
Pause Rack Deadlift 3210 tempo |
4 | 6-8 | 10RM | 1A. Rack Deadlift |
Fitball Rollouts (Wheelbarrow) |
4 | 8-10 | N/A | 1B. Fitball Rollout |
Dumbbell Incline Press |
4 | 8-10 | 12RM | 2A. Dumbbell Incline Press |
Lat Pulldown |
4 | 8-10 | 12RM | 2B. Lat Pulldown |