Maandag 6 mei
1) Tempo Squats (3s descend) 1x5 2-3RIR // 3x6 3RIR
2a) Paused Deadlifts 3x7 5RIR
2b) Side plank 3x 20-45 seconds per side
3a) Walking lunges 3x 20 (10x left & right)
3b) Hamstring Curl 3x6-8
Main Focus: Foot Positioning
Dinsdag 7 mei
1) Larssen Press 1x5 2-3RIR // 3x6 3RIR
2a) 3ct Pause Press 3x7 5RIR
2b) Pendlay Row 3x12-15
3a) Upper Back Pulldown 3x8-10
3b) Single Arm Tricep extension 3x12-15
Main Focus: Bar Path
Woensdag 8 mei
1) Paused Deadlifts 1x5 2-3RIR // 3x6 3RIR
2a) Ascending Squats 1x7 5RIR, 1x7 4RIR, 1x7 3RIR
2b) (weighted) Plank 3x30-45 seconds
3a) Stiff Leg deadlift 3x8-10
3b) Hand Supported sissy Squats 3x12
Main Focus: Long Arms
Donderdag 9 mei
1) Tempo Benchpress 1x5 2-3RIR // 3x6 3RIR
2a) Close(r) Grip Benchpress 3x7 5RIR
2b) Rear Delt Row 3x 12-15
3a) Single Arm Lat Pulldown 3x 8-12
3b) Overhead Tricep extensions 3x 12-15
Main Focus: Stacked Elbow/Wrist
Zaterdag 11 mei
1) Paused Squats 1x5 2-3RIR // 3x6 3RIR
2a) Slow Eccentric Deadlifts 3x7 5RIR
2b) Pallof Press 3x 8 per side
3a) Stiff Leg Deadlift 3x 8-10
3b) Bulgarian Split Squats 3x 6-8
Main Focus: Brace
Zondag 12 mei
1) Paused Squat 1x5 2-3RIR //3x7 -10%
2) Spoto Press 1x6 2-3RIR // 3x6 -10%
3) Banded Deadlifts 1x4 2-3RIR // 3x4 -15%
4a) Upper Back Pulldown 3x 12-15
4b) Romanian Deadlift 3x 8-10
