Tuesday 30/8/16 adv str wk 2

AM

???

PM

A. Alternate A1 and A2 (as heavy as form allows (AHAFA), tempo free – aim to beat last week on each set)
A1. Deadlift
1 x 12, rest 2 minutes before A2 = 168
1 x 10, rest 2 minutes before A2 = 175
1 x 8, rest 2 minutes before A2 = 180
A2. Push press – 3 x 3, rest 2 minutes before A2 = 115/115/115×2+1

B. Alternate B1 and B2 (as heavy as form allows (AHAFA), tempo free)
B1. Front rack walking lunge
1 x 10 / side, rest 2 minutes before B2 = 90
1 x 8 / side, rest 2 minutes before B2 = 95
1 x 6 / side, rest 2 minutes before B2 = 100
B2. Push press – 3 x 5, rest 2 minutes before B1 = 105 all

C. Alternate C1 and C2 (Quality is more important than quantity. Reduce reps as needed to stick to the tempo.)
C1. Single arm DB row – 4 x 10 / side, tempo 1011, rest 1 minute before C2 = 34 all
C2. GHD back extension – 4 x 10, tempo 2011, rest 1 minute before C1 = 20 all

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Tuesday 30/8/16 adv str wk 2

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