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Week 2 - 85% & Eccentric

Day 1 - Bend
Corrective Stretches

Warm Up

Speed or Power Work

Strength
1. Deadlift - 3 x 3 (Build up to 85% of 1RM)

2. Eccentric Deadlift - 2 x 3 [3|X|X] (Drop to 75% of 1RM)

3. Deadlift off 12” Blocks - 5 x 3 (Add 5 - 10 lbs from last week)

Auxiliaries
1. Seated Cable Row - 4 x 8

2. Neutral Grip Pull Up - 4 x 8

3. Cable Face Pull - 4 x 8

Trunk
1. Hyperextensions - 3 x 20
Week 2 - 85% & Eccentric
Day 2 - Push
Corrective Stretches

Warm Up

Speed or Power Work

Strength
1. Bench Press - 3 x 3 (Build up to 85% of 1RM)

2. Eccentric Bench Press - 2 x 3 [3|X|X] (Drop to 75% of 1RM)

3. Board Press or Bench Press off Pins - 5 x 3 (Add 5 - 10 lbs from last week)

Auxiliaries
1. Incline Bench Press - 4 x 8

2. DB Bench Press - 4 x 8

3. Dips - 4 x 8

Trunk
1. Hanging Leg Raise - 3 x 20
Week 2 - 85% & Eccentric
Day 3 - Squat
Corrective Stretches

Warm Up

Speed or Power Work

Strength
1. Squat - 3 x 3 (Build up to 85% of 1RM)

2. Eccentric Squat - 2 x 3 [3|X|X] (Drop to 75% of 1RM)

3. Squat off Pins - 5 x 3 (Add 5 - 10 lbs from last week)

Auxiliaries
1. Step Ups - 4 x 8 each leg

2. RDL - 4 x 8

3. Hamstring Curl - 4 x 8

Trunk
1. Side Plank - 3 x 45 seconds each
Week 2 - 85% & Eccentric
Day 4 - Push
Corrective Stretches

Warm Up

Speed or Power Work

Strength
1. Overhead Press - 3 x 3 (Build up to 85% of 1RM)

2. Eccentric Overhead Press - 2 x 3 [3|X|X] (Drop to 75% of 1RM)

3. Overhead Press off Pins - 5 x 3 (Add 5 - 10 lbs from last week)

Auxiliaries
1. Upright Row - 4 x 8

2. Plate Front Raise - 4 x 8

3. Rear Delt Raise - 4 x 8

Trunk
1. Sprinter Sit Ups - 3 x 20