Скачать или смотреть Winter Arc - Retesting Max Effort

12/29
Monday - Dynamic

Superset
Muscle Snatch
8x2 @ 45kg

Banded Closegrip Bench
8x3 @ 55kg

Seated DB Cleans 3x10 @ 25s
Rope Pushdowns 3x10
Pushups 3x10


Tuesday - Mercer

Leg ext 3x12 @ 100
Reverse hyper 3x15 @ 185

Paused snatch below knee (Re-test 2)
2x2 @ 95#, 2x2 @ 115, 1x2 @ 135
145-155-165 miss behind-180 missed 3 times. These were mobility misses. All were in position just felt really tight. Maybe bench yesterday? Didn’t stretch enough before?

Deadlift from low blocks
135 x3, 225 x3, 265 x2 295 x2
325 x2, 345-365-375-385-395 PR


Wednesday
Superset
Rope Pushdowns 6x10 @ 50#
Face Pulls 6x10 @ 50#

Superset
DB Hammer Curls 4x25 @ 25s
DB Tricep Rollbacks 4x12 @ 25s

Single Arm DB Preacher 4x8 @ 25


Thursday - Max Effort Upper

Good Morning 4x5 @ 55kg
Rope Pulls 4x12 @ 50#

Banded Bench Press
2x3 @ 40kg, 2x3 @ 50kg
1x2 @ 60kg, 1x2 @ 70kg
80-87-92kg PR

Bench Press with 5kg plates on bands
3x8 @ 40kg


#westside #weightlifting #powerlifting #snatch #cleanandjerk #squat #bench #deadlift #bands #chains #training #conjugate