2020DEC16 (SLAB D1.W3)

Reverse Hyper (Roller) + Lying Leg Raise:

((10 x 10) + (bw x 10))1

((10 x 15) + (bw x 15))1

((10 x 20) + (bw x 20))1

Pull Up + Dips:

((bw x 1) + (bw x 1))1

((bw x 2) + (bw x 2))1

((bw x 3) + (bw x 3))1

((bw x 4) + (bw x 4))1

((bw x 5) + (bw x 5))1

((bw + 8 x 5) + (bw + 8 x 5))1

((bw + 8 x 4) + (bw + 8 x 4))1

((bw + 8 x 3) + (bw + 8 x 3))1

((bw + 8 x 2) + (bw + 8 x 2))1

((bw + 8 x 1) + (bw + 8 x 1))1

Belt Squat + Back Squat:

((30 x 5) + (20 x 3))1

((45 x 5) + (50 x 3))1

((60 x 5) + (70 x 3))1

((75 x 5) + (90 x 3))1

((90 x 5) + (110 x 3))1

((90 x 5) + (130 x 2))1

((90 x 5) + (150 x 1))1 * dmax

Back Squat:

130 x 3

110 x 5

RDL + Barbell Curl:

((20 x 10) + (20 x 10))1

((30 x 10) + (22.5 x 10))1

((40 x 10) + (25 x 10))1

Standing Band Pull Apart + Heavy Hammer:

((Green x 20) + (5# x 10 L/R))1

((Purple x 20) + (6.25# x 10 L/R))1

((Green x 20) + (5# x 10 L/R))1

150kg Back Squat