11 maggio 2012
bw: 75kg

Squat
5 x 20
5 x 60
5 x 80
5 x 100
3 x 120
cinta
3 x 140
3 x 2 x 160kg

squat deloading (-20)
3 x 2 x 160kg

Panca con manubri
10 x 16+16
10 x 26+26
15 \ 10 \ 7 \ 7 x 38+38

high pulls
5 x 60
3 x 5 x 70

powerclean
10 x 60kg

(hang) powersnatch
10 x 20kg
5 x 30kg
2 x 5 x 40kg