20 x (6)2
46 x (2)2
56 x 2
66 x 2
76 x (2)10
Paused Push Press:
20 x bar work
50 x (1)3
60 x (1)3
70 x (1)3
80 x (1)2
90 x (1)2
100 x (1)2
105 x 1
110 x M
110 x 1 = 113 * dmax
110kg Paused Push Press
KB Clean + KB Press + Pull Up:
(12x2(1+5) + (bw x 5))1
(16x2(1+5) + (bw x 5))1
(20x2(1+5) + (bw x 5))1
(24x2(1+5) + (bw x 5))1
Standing Barbell Calf Raise:
100 x (10)3
Wrist Roller:
5 x 1 Over
5 x 1 Under
10 x 1 Over
10 x 1 Under
Bottom Up KB Hold + Cable Tricep Pushdown:
((12 x 10c) + (10 x 10))1
((12 x 10c) + (15 x 10))1
((12 x 10c) + (20 x 10))1
((12 x 10c) + (25 x 10))1
((16 x 10c) + (30 x 10))1
* Notes:
- Paused push press is a bitch, or maybe it's just me being a bitch, but those numbers are pathetic. I need to get that push press up to 130kg -- at least!
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