5-3-1 programme:
Week 1
5 reps at 70kg
5 reps at 80kg
5 reps at 92.5kg
A1. Front Squat 1-1-1, rest 3 mins - 80kg-82.5kg-85kg
A2. Pull Ups 15-15-15 (unbroken), rest 3 mins
B. Hang Power Cleans 3-3-3, rest 2 mins - 70kg-72.5kg-75kg
C1. Strict Knees to Elbows 15-15-15, rest 30 secs (sub for GHD sit ups)
C2. Double Unders 50-50-50, rest 30 secs
Back is holding......just.
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