. | 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 |
|---|---|---|---|
………………………………… | ………………………………… | ………………………………… | ………………………………… |
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 |
(1) Calories Rowing (CR) Wallball shots (WS) Kettlebell swing (KB)