Warm up:

Rolling 150’s 3/2 muscle ups +1 for every meter over or under.


A) 4×4

Deficit Sumo Dead

Belt up and lift heavy. Stay in control of your midline though. Rounding through the lower back es no bueno.

B) class. I would choose the 10 rep deadlift variation with no belt. I would also think more about control. This is a volume builder in a hypertrophic rep range.

C) 5×5 weighted strict pull-up

D) up to 30 min of weakness work.


Barbell row 4×10

Reverse Hyper 4×15

Double ovhd kb hold 4×1 min

Tuesday, October 17th, 2017 at 3:45 am / Competitive