Thursday 12 Sept 2019 - Power Hour


Published September 8, 2019


Squats ( 20 min )

warm up - 3 fs / 6 back squat each at 40%, 50%, 55% every 2 minutes

8 total sets ( 3 front / 3 back ) -

 

front squats 3 reps @ 60% max back squat ( rest 90 )

Back squats 6 reps @ 60% max back squat ( rest 90 )

 

Jerks ( 15 minutes )

2 reps @ 40%, 50%, 55%, 60%, 65% 70% of max jerk ( every 2 minutes )

 

Bench press / DB row ( 20 min )

warm up 5 reps @ 40%, 50%, 60%, 70% ( every 2 minutes ) last 2 sets db rows with lighter wt after bench

 

4 super sets of Bench press x 5 reps @ 73% max / 6 DB rows per side (same wt as last week ) - every 3 minutes


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