VENERDI 28/09/12

BW 68.8 KG

Military press + fermo - 1'/1'30"
1. 5x10 / 10RM + 4x5x80%
2. 5x7 / 7RM + 4x5x80%
3. 5RM + 4x5x80%

5x20 kg
5x25 kg
5x30 kg
5x35 kg
5x37.5 kg
5x40 kg
5x42.5 kg
5x45 kg (5RM)
+
4x5x37.5 kg

STT - 1'/2'
1. 5x10
2. 5x7 / 7RM + 4x7x80%
3. 5RM + 4x5x80%

5x60 kg
5x70 kg
5x80 kg
5x90 kg
5x100 kg
5x105 kg
+
4x5x90 kg

Trazioni pr. prona: ladder (30-40) reps - 30"/1'30"
M 123456 / L 1234 / S 123

Shrugs: 3x10 - 1'
5x10x45 kg (alla macchina)

Muscle snatch: 5x15 - 1'
3x15x17.5 kg