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Rest Time:
90 seconds to 2 minutes between strength sets; 90 seconds between completed superset combos; 2 to 1 rest to work ratio for power sets meaning rest is twice as long as set lasts.
1: BARBELL HIP THRUSTS
SETS: 4
REPS: FOLLOW WEIGHT SELECTION PROTOCOL BELOW
Weight Selection Progression
• SET 1: 4 RM
• SET 2: 8 RM
• SET 3: 16 RM
• SET 4: 2 MINUTE AMRAP WITH 4 RM
2: WEIGHTED DIPS
SETS: 4
REPS: FOLLOW WEIGHT SELECTION PROTOCOL BELOW
Weight Selection Progression
• SET 1: 4 RM
• SET 2: 8 RM
• SET 3: 16 RM
• SET 4: 2 MINUTE AMRAP WITH 4 RM
3: WEIGHTED CHINS
SETS: 4
REPS: FOLLOW WEIGHT SELECTION PROTOCOL BELOW
Weight Selection Progression
• SET 1: 4 RM
• SET 2: 8 RM
• SET 3: 16 RM
• SET 4: 2 MINUTE AMRAP WITH 4 RM
5: Dumbbell HANG CLEAN AND PRESS
SETS: 3
REPS: SLOWDOWN (USE 10-15 RM)
This exercise is meant to be explosive so rather than taking this exercise to failure you will be training until you experience a noticeable slowdown in your rep speed. Once your reps are no longer explosive, stop the set! Your rest time is twice as long as it takes you to complete your set as you should be taking a 2 to 1 rest to work time ratio.
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2239 kcal
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Gord: 89,17g | Prot: 116,15g | Carbs: 246,12g.
Café da Manhã: Coffee with Cream and Sugar, Giant Eagle 1% Low Fat Milk, Kellogg's Special K Protein Plus Cereal. Almoço: Whole Foods Market Greek Salad, 14" Pepperoni Pizza . Jantar: 14" Pepperoni Pizza. Lanches/Outros: Coffee with Cream and Sugar, GNC Wheybolic Natural Chocolate, GNC Amplified Creatine 189, Nature Valley Sweet & Salty Granola Bars - Peanut. mais...
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