Maandag 9 december
1) Squats 1x1 0-1RIR
maxout!
2x4 4RIR
2) Paused Deadlifts 3x5 5RIR
3a) Heel elevated gobled squat 3x1012
3a) DB RDL 3x8-10
Dinsdag 10 december
1) Bench Press 1x1 0-1RIR
maxout! (if also attending on thursday: 'taper singles' of 2RIR + 3x3 3RIR) 4x3 -15% OR
-15% AMRAP
2a) Larssen press (touch & go) 3x7 4RIR
2b) Upper Back Pulldown 3x8-10
3a) DB Shoulder Press 3x8-10
3b) Banded Face Pulls 3x12-15
3c) Banded tricep pushdown (3 are all optional, if there is time) 3x12-15
Woensdag 11 december
1) Deadlifts 1x1 0-1RIR
maxout!
2) Squats 3x6 4RIR
3) Heel elevated BSS 3x8
optional^
Donderdag 12 december
1) Bench Press 1x1 0-1RIR
maxout! AMRAP ^ until 1RIR
2a) Tempo Benchpress (3-1-0) 3x5 4RIR
2b) Single Arm DB Row 3x 8-10
3a) Incline dumbell press 3x 10-12
3b) Reverse Fly's 3x8-12
(3 are all optional, if there is time)
Zaterdag 14 december
1) Squats 1x1 0-1RIR
maxout! (only the lifts they haven't done yet) 3 lifts might be a lot in 1 training, you can let them chose and may come back the next day for the rest
2) Benchpress 1x1 0-1RIR
3) Deadlifts 1x1 0-1RIR
Zondag 8 december
1) Squats 1x1 0-1RIR
maxout! (only the lifts they haven't done yet)
2) Benchpress 1x1 0-1RIR
3) Deadlifts 1x1 0-1RIR
