"165kg" - 1 õppematerjal

The Development of Reese Hoffa

Week Power Lifts 1 x5x5x4x4x4 2 5x4 3 x4x4x4x3x3 4 5x3 Monday Tuesday Bench Press (goal of 3x200kg by week #4) Jump Squats (goal of 3x220kg by week #4 Rhythmic Step- Step-ups (3x8)(3x8)(3x6)(3x6) Push Press (see above reps, goal of 165kg by week #4 Military Press 2x8 Hip Raises on box 3x10 each leg Lat Pulls 2x8 Lateral Arm Raises 2x8 Rear- Rear-Delt Flys 2x8 Back Hypers 2x10, add weight if needed Dynamic Bar Twists (low- (low-high- high-low) 2x8 each way 6x100m build-