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Repeat Until Strong.

Monday's Practice: Dumbbells, Barbells & Bodyweight
  • Dumbbell clean: increasingly heavier triples, doubles, singles.
  • Dumbbell swing & military press: 27,5 kg dumbbell, ladders of 1, 2, 3.
  • Barbell back squat: 3x5 with 80 kg,
  • Tactical pullups: 2-3-5 ladders - many.
My training buddies:
 
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Wednesday's Practice: Dumbbells
  • Dumbbell overhead swing: increasingly heavier triples, doubles, and singles up to 45 kg
  • Dumbbell lean & military press: 27,5 kg dumbbell, ladders of 1, 2, 3.
 
Friday's Practice: Dumbbells, Barbells, Bodyweight
  • Dumbbell Press: increasingly heavier triples, doubles, and singles up to 35 kg
  • Dumbbell Overhead Swing & Press & Clean & Press (aka Chain): 27,5 kg dumbbell, 12 chains each hand
  • Barbell Back Squat: 2x5 with 80 kg, 1x5 with 90 kg.
  • Hard Style Hanging Leg Raise: 3x5
Note 1: 1/2 bodyweight dumbbell Press, both left and right.
Note 2: I have finished the draft of the program for the upcoming online course Enter the Dumbbell.
 
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