As soon as gym is open again, get on this.
Full body:
Dead lift
3 x 225, 3 x 245, 3 x 265, 1 x 295, 1 x 305, 1 x 315
(what else? cleans and snatches for max weight might not be smart)
Upper body:
Push Press
5 x 105, 5 x 115, 5 x 125, 3 x 135, 3 x 145, 3 x 155;
3 x 120, 3 x 130, 3 x 140, 1 x 150, 1 x 160, 1 x 170
Bench Press
5 x 130, 5 x 140, 5 x 150, 3 x 165, 3 x 175, 3 x 185;
3 x 150, 3 x 160, 3 x 170, 1 x 185, 1 x 195, 1 x 205
Lower body:
Squats
5 x 225, 5 x 235, 5 x 245, 3 x 265, 3 x 275, 3 x 285
3 x 225, 3 x 245, 3 x 265, 1 x 285, 1 x 295, 1 x 305
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1 comment:
whole: deadlift, turkish get ups, db snatch, power clean, thrusters
upper: press, push press, bench press, weighted pullups, weighted dips
lower: back squat, front squat, bulgarian split squat, overhead squat, trap bar deadlift
that should hold you for a while
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