Sumo2007

Deadlift/Squat program 6,5,4,3,2,1 system

W.up KB swing 2 arms 24 kg 5 sets 20 reps in 5 minutes
1.Squat w.up set 1 x 3 x 51,5 kg
1 x 6 x 71,5 kg
1 x 5 x 76,5 kg
1 x 4 x 81,5 kg
1 x 3 x 86,5 kg
1 x 2 x 91,5 kg
1 x 1 x 96,5 kg


2.Deadlift w up set 1 x 3 x 96,5 kg
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Warm ups KB swing 24 kg 5 sets 20 reps in 5 mnutes

Deadlift try out program 6,5,4,3,2,1 system

1.Deadlift w up set 1 x 3 x 96,5 kg
1 x 6 x 116,5 kg
1 x 5 x 121,5 kg
1 x 4 x 126,5 kg
1 x 3 x 131,5 kg
1 x 2 x 136,5 kg
1 x 1 x 137,5 kg

2.Chin ups ladders 5 sets 1,2,3 ladder

3.KB one arm snatch ladders 5 sets 1,2,3 ladders 16 kg KB

4.Renegade rows ladders 2 sets 1,2,3, ladders 16 kg...