מטרות:
עבודה על כח בתרגילי בסיס
עבודה על מאסל אפ כתרגיל מנחה לג’ימנסטיקס
Sunday:
Bench Press
1st Week: 3×5 (55%,65%,70%)
2nd Week: 3×3 (70%, 75%, 80%)
3rd Week: 3×1 (90%, 95%, 101%)
Monday:
Muscle Up Progression (Pull-up)
Tuesday:
Deadlift
1st Week: 3×5 (55%,65%,70%)
2nd Week: 3×3 (70%, 75%, 80%)
3rd Week: 3×1 (90%, 95%, 101%)
Wednesday:
Muscle Up Progression (Dip)
Thursday:
Olympic Weightlifting Technique
High Hang Clean:
1st Week: 3×5 (55%,65%,70%)
2nd Week: 3×3 (70%, 75%, 80%)
3rd Week: 3×1 (90%, 95%, 101%)