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Old 04-11-2013, 09:04 PM   #22
Daniel Lambert
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Join Date: Mar 2013
Posts: 25
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12/04/13

S1:

Mobility Drills
Stretches
Foam Rolling

S2:

Squat Jump with 5 seconds eccentric - 5x4-BW
Plyometric Push-Up - 10x1-BW+10kg
Handstand Push-Ups - 1x1+1+1

Snatch with 3 seconds pause at thighs - 20kg, 40kg, 50kg, 60kg, 5x1-40kg with 30 seconds rest
Clean with 3 seconds pause at thighs and Squat Jerk with 3 seconds pause - 40kg, 50kg, 60kg, 70kg, 5x1-50kg with 30 seconds rest

Apollons Axle - 2x3-80kg
Atlas Stones - 2x2-100kg

S3:

Squat - 7x5-92.5kg
Bench Press - 7x5-77.5kg
Deadlift - 7x5-155kg

Sumo Deadlift off boxes (20") - 6x1-190kg
Medium-Cable Cross-Over - 3x5+5+5-30kg+24kg+18kg

Front Squat with 7 seconds pause - 3x1-120kg, 3x1-80kg
Decline Bench Press with 7 seconds pause - 3x1-80kg, 3x1-60kg
Heels-Together Deadlift with 7 seconds pause halfway - 3x1-140kg, 3x1-100kg

BTN Press, Curls, Extensions, RPD, BTN LPD

S4:

Snatch - 20kg, 40kg, 50kg, 60kg, 70kg, 50kg, 60kg, 70kg
Clean and Squat Jerk - 60kg, 70kg, 80kg, 60kg, 70kg, 80kg

Ring-Finger Deadlift - 20kgx3, 25kgx2, 3x1-30kg
Reverse-Grip Ring-Finger Deadlift - 20kgx3, 25kgx2, 3x1-30kg
Barbell Standing Behind The Back Wrist Extensions - 20kgx10, 30kgx10, 40kgx10
Barbell Standing Behind The Back Wrist Flexions - 40kgx10, 60kgx10, 80kgx10

Wide-Grip Seated Face Pulls - 6x6-30kg
Dumbbell Incline Shrugs - 10x10-12.5kg
Scapular Depression with parallel bars - 5x10-BW
Smith-Machine Bent-Over Row - 40kgx5, 50kgx5, 60kgx5, 70kgx5, 80kgx5
Neutral-Grip Standing Lat-Pulldown - 8x8-48kg
J Pulldowns - 42kgx10, 48kgx10, 54kgx10, 60kgx10

Standing Reverse Calf-Raise Machine - 10x10-150lb
Donkey Calf-Raise Machine - 10x10-150lb


Snatch and CJ with pause felt real good, helped train getting under the bar with a bit more focus and working on the catch position.
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