Tuesday, July 23, 2019

Template 1, Week 13: A Bit of a De-load

EVENTS Week 13, Template 1 - Saturday July 20th
Yoke walk:
130 kg x 4 x 15 meters
190 kg x 4 x 15 meters

PULL Week 13, Template 1 - Thursday July 18th
Deadlifts (barbell):
70 kg x 10
120 kg x 5
160 kg x 5
70 kg x 10 - double underhand grip
Leg extensions (p/l):
22.5 kg x 3 x 15 TPR
Meadows rows (l&r):
45 kg x 3 x 10
Seated rows (l&r):
75 kg x 3 x 10
Face-pulls:
49.5 kg x 3 x 20
DB side raises (p/h):
10 kg x 3 x 10

PRESS Week 13, Template 1 - Tuesday July 16th
Axle OHP (strict):
20 kg x 10
50 kg x 5
75 kg x ME 12 PR
Bench press (paused):
20 kg x 10
60 kg x 5
85 kg x 3 x 10
Triceps pushdowns w/rope:
63 kg x 10
49.5 kg x 3 x 10
DB curls (l&r):
15 kg x 3 x 10
DB front raises (p/h):
10 kg x 3 x 10

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