2020DEC19 (SLAB D4.W3)

Reverse Hyper (Strap) + Hanging Leg Raise + Gorilla + RDL:

((30 x 10) + (bw x 10) + (1.25 x 10 L/R) + (20 x 10))1

((30 x 15) + (bw x 15) + (2.5 x 10 L/R) + (30 x 10))1

((30 x 20) + (bw x 20) + (5 x 10 L/R) + (40 x 10))1

Clean in Sit + Belt Squat:

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

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

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

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

((55 x 3) + (95 x 5))1

((57.5 x 3) + (100 x 5))1

((60 x 3) + (105 x 5))1

Clean to Squat Jerk:

30 x (1+1)3

50 x (1+1)3

60 x (1+1)3

70 x (1+1)3

80 x (1+1)2

90 x (1+1)2 * dmax

Clean Rack Pull + Standing Band Pull Apart:

((70 x 3) + (Purple x 20))1

((100 x 3) + (Purple x 20))1

((120 x 3) + (Purple x 20))1

Barbell Curl + Standing Band Tricep Kick Back:

((20 x 20) + (Green x 5))1

90kg Clean to Squat Jerk