Mondays: WO
Quad contractions
3x10 ten sec static tension at top of each rep
Box jumps
5x2 (box somewhere around hip height)
Front squat 3 sec eccentric on each rep that included a static hold of 3 sec just below parallel
3x8 50 kg
Leg ext (both legs concentric and right leg only on eccentric)
3x10 12,5 kg 8 sec eccentric
GM
1x8 50, 60 ,70 kg
Leg curl
3x5 50 kg
Snatch grip BTN press
3x8 35 kg
Pushdowns
3x5 65, 75 , 85 kg
Pull ups
3x3 20 kg
1x10 BW
HBR
3x3 35 kg
1x10 22,5 kg DB:s
Wednesdays WO:
Quad contractions
3x10 ten sec static tension at top of each rep
Front squat 3 sec eccentric on each rep
3x5 50 kg
One legged squat using cable cross
4x4 BW
Cable cross sled drags
3x5/5 80 kg
Leg ext (both legs concentric and right leg only on eccentric)
3x10 12,5 kg 4 sec eccentric
GM
3x5 80 kg
Leg curl
3x8 40 kg
OHP
3x3 57,5 kg
Long pull
3x8 80 kg
Russian twist
3x20 kg
Fridays WO:
Superset (or circuit if you like) 5 min RI:
Stenum chins 4x5 BW
OHP 4x5 50 kg
BB row 4x5 60 kg
HBR 4x5 30 kg DB:s
Incline DB press 4x5 22,5 kg DB:s
Compoundset:
OHP 1x8 40 kg
Bent over Laterals 1x8 8 kg DB:s
DB swing 1x8 8 kg DB:s
Muscle snatch 1x8 25 kg (no leg drive)
Compoundset:
Pull ups 2x8 BW
Rev row 2x8 45 kg
RDR 2x8 55 kg
HBR 2x8 20 kg DB:s
Compoundset:
HBC 2x8 10 kg DB:s
BB curl 2x8 20 kg
Spider curl 2x8 6 kg DB:s
Hammer curl 2x8 8 kg DB:s
Compoundset:
Rope FP 2x8 40 kg
Tri ext 2x8 30 kg
Pushdowns 2x8 55 kg
Kickbacks 2x8 5 kg DB:s
Saturdays WO:
Quad contractions
3x10 ten sec static tension at top of each rep
Front squat 2 sec pause at bottom
3x5 60 kg
Box jumps
3x2 (box somewhere around hip height)
Leg ext
1x14 20 kg
1x10 25 kg, 30 kg
SLDL on 10 cm plateau
1x8 100 kg
2x10 100 kg
Death marches
3x5/5 35 kg DB:s
20 min stretching
Short and minimalistic today.