Conventional Deadlift
warm up Deadlift 135 x 5 225 x 5 315 x 5 365 x 3 405 x 2 425 x 2 441 x 1 463 x 1 315 2 x 5 Front squat 5 x 5 Snatch 5 x 5 assistants behind neck pull downs 4 x 12 bent over rows 2 x 10 abs Read More »
Squat
Squat RAW 20 kg*12 40 kg*10 60 kg*5 80 kg*4 90 kg*3 100 kg*3 115 kg*2 130 kg*1 Gear 145 kg*1 155 kg*1 170 kg*1 180 kg*1*2 180 kg*2 190 kg*1 202.5 kg*1*2 sets
Raw bench!
warm up stretch Bench bar x 5 95 x 5 135 x 5 155 x 3 185 x 3 195 x 1 205 x 1 210 x 1 PR!!! 155 2 x 6 pause assistants strict press 4 x 12 jerks 5 x 5 shoulder DB press 4 x 10 Flies 4 x 12 hand Read More »
Bench press
Bench press RAW 20 kg*12 30 kg*8 40 kg*5 50 kg*5 60 kg*5 on board 4 cm with a pause 68 kg*2 73 kg*2 80 kg*2*2sets 85 kg*2 90 kg*1*3 sets gear 100 kg *1 on board 8 cm 110 kg *2 non board 8 cm 110 kg *2 non board 3 cm
Raw squat
warm up Squat bar x 5 135 x 5 185 x 5 225 x 3 275 x 3 315 x 1 355 x 2 Deadlift conventional (2 blocks) 155 x 5 275 x 3 350 x 3 440 4 x 2 470 2 x 2 assistants box jumps 3 x 10 wide stance squats DB 3 Read More »
Box Squat with bands
Box Squat with bands 20 kg*12 20 kg+40 kg bands*3 20 kg+80 kg bands*3 40 kg+80 kg bands* 50 kg+80 kg bands*3 70 kg+80 kg bands*2 60 kg+80 kg bands *3*6
High-speed bench press
High-speed bench press 20 kg*12 20 kg+30 kg bands*3 30 kg+30 kg bands*3 42,5 kg+30 kg bands*3*7 training triceps training back
WPC Single Ply
WPC on päivittänyt single ply luokan varusteita koskevia sääntöjä. Velcroja ei hyväksytä kyykky ja vetopukujen olkaimissa eikä myöskään penkkipaitojen takakappaleissa, penkkipaitojen takakappaleet pitää olla tehty yhtenäisestä materiaalista. Tässä linkki päivitettyyn sääntökirjaan
Deadlift
Deadlift RAW 20 kg*10 50 kg*8 70 kg*6 90 kg*5 110 kg*3*2 125 kg*3*2 135 kg*3*2 gear 145 kg*1 155 kg*1 165 kg*1 172,5 kg*1*2 squat with a narrow staging legs RAW 60 kg*5 80 kg*3 100 kg*2 120 kg*3*3
Bench press
Bench press RAW 20 kg*12 30 kg*8 40 kg*6 50 kg*5 60 kg*3*3 73 kg*2 (with a pause) 73 kg*2 gear 100 kg*1 on board 8 cm 110 kg*1 on board 3 cm 110 kg*1*2 115 kg*1*2 – my record training triceps training the pectoral muscles
