CYCLE 4 WEEK 1

Od:

BEYOND 5/3/1
28.12.2013 Do: 4.01.2013

Poniedziaek
E
1. 2. 3. 4. 5. 6. 7. 8.

Wtorek
Plan E
1. 2. 3. 4. 5. 6. 7. 8.

Plan BOX JUMPS 5x5 CLEAN- WORK UP TO MAX / / / / / / / / / / / / /

BENCH 5/3/1 JOKERS FSL FLAT BENCH 5X10 PULLUPS/CHINUPS 10X10 WEIGHTED DIPS 5X10 KROC ROWS 1XMAX BICEP PSR + NEG

FRONT SQUAT 5X5 BACK RAISE 5X10 RDL (HEAVY) 5X8 SHRUG 5X15 ABS

roda
E
1. 2. 3. 4. 5. 6. 7. 8.

Czwartek
Plan PRESS 5/3/1 JOKERS FSL 5X10 WEIGHTED PULLUPS/CHINUPS 10X5 PENLDAY ROW 5X10 INCLINE SKULLCRUSHER 5X10 DIPS 5X15 BICEP PSR + NEG E
1. 2. 3. 4. 5. 6. 7. 8. Plan

BOX JUMPS 5x5 CLEAN HOLDS DEADLIFT 5/3/1 JOKERS RDL 5X10 BACK RAISE 5X10 SHRUG 5X15 ABS

Sobota
E
1. 2. 3. 4. 5. 6. 7. 8.

Niedziela
Plan BOX JUMPS 5x5 CLEAN OFF BLOCKS CLEAN OFF HIP WEIGHTED PULLUPS/CHINUPS 10X5 WEIGHTED DIPS 5X10 E CLEAN TRIPLES@70% 3X3 SQUAT 5/3/1 JOKERS FSL 5X10 SHRUG 5X15 REVERSE HYPER 5X10 ABS
Plan