.
EXERCISE
.
……….

1.

Front Squats
2.
Deadlift


3.


Overhead Squat + Overhead Press


4.


Rowing + Wallball or Rowing + Kettlebell Swing (1)
5.
Sit-Ups
6.
Dips
WEEK 1
WEEK 2
WEEK 3
WEEK 4
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…………………………………
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10RM
1x -10%
1x -15%
5RM
1x -10%
1x -15%
5RM
1x -10%
1x -15%
2RM
1x -10%
2x -15%
3x 10 65%
3x 10 70%
3x 10 70%
3x 10 75%
5 OS+5 OP 50% 1x
4 OS+4 OP 55% 1x
3 OS+3 OP 60% 1x
2 OS+2 OP 70% 1x
1 OS+1 OP 75% 1x
5 OS+5 OP 50% 1x
4 OS+4 OP 55% 1x
3 OS+3 OP 60% 1x
2 OS+2 OP 70% 1x
1 OS+1 OP 80% 1x
5 OS+5 OP 50% 1x
4 OS+4 OP 55% 1x
3 OS+3 OP 60% 1x
2 OS+2 OP 70% 1x
1 OS+1 OP 75% 1x
5 OS+5 OP 55% 1x
4 OS+4 OP 60% 1x
3 OS+3 OP 65% 1x
2 OS+2 OP 70% 1x
1 OS+1 OP 85% 1x
21(CR)+ 21(WS) 8-10Kg
16(CR)+ 16(WS) 8-10Kg
12(CR)+ 12(WS) 8-10Kg
8(CR)+ 8(WS) 8-10Kg
21(CR)+ 21(WS) 8-10Kg
16(CR)+ 16(WS) 8-10Kg
12(CR)+ 12(WS) 8-10Kg
8(CR)+ 8(WS) 8-10Kg
21(CR)+ 21(KB) 16-24kg
16(CR)+ 16(KB) 16-24kg
12(CR)+ 12(KB) 16-24kg
8(CR)+ 8(KB) 16-24kg
21(CR)+ 21(KB) 16-24kg
16(CR)+ 16(KB) 16-24kg
12(CR)+ 12(KB) 16-24kg
8(CR)+ 8(KB) 16-24kg
3x 20
3x 20
3x 20
3x 20
3x Max
3x Max