Maandag 15 juli
1) Squats 1x1 3RIR//3x3 15% drop in weight
2a) Patience Deadlifts 3x7 5RIR
2b) Copenhagen Plank 3x 20-45 seconds
3a) Split Squat (glute biased) 3x8-12
3b) Hand supported sissy squats 3x15-20
Main Focus: Foot Positioning
Dinsdag 16 juli
1) Bench Press 1x1 3RIR//3x3 15% drop in weight
2a) Tempo Benchpress (3-1-0) 3x7 5RIR
2b) Upper Back Pulldown 3x12-15
3a) DB Shoulder Press 3x8-10
3b) Banded Face Pulls 3x12-15
Main Focus: Bar Path
Woensdag 17 juli
1) Deadlifts 1x1 3RIR//3x3 15% drop in weight
2a) Back Squats 3x7 5RIR
2b) Weighted Plank 3x20-45 seconds
3a) SL Hipthrust 3x6-8
3b) Bulgarian Split Squats3x6-8
Main Focus: Long Arms
Donderdag 18 juli
1) Bench Press 1x1 3RIR//3x3 15% drop in weight
2a) Spoto Press 3x7 5RIR
2b) Single Arm DB Row 3x 8-10
3a) Paralette Push Up (or stack up plates) 3x 10-12
3b) Reverse Fly's 3x8-12
Main Focus: Brace
Zaterdag 20 juli
1) Squats 1x1 3RIR//3x3 15% drop in weight
2a) Patience Deadlifts 3x7 5RIR
2b) Copenhagen Plank 3x20-45 seconds
3a) Heel elevated Split Squats 3x8-10
3b) SL Hipthrust 3x6-8
Main Focus: Brace
Zondag 21 juli
1) Squats 1x1 2-3 RIR //2x3 -15%
2) Benchpress 1x1 2-3 RIR //2x3 -15%
2b) Lateral raises 3x8-12
3) Deadlifts 1x1 2-3 RIR //2x3 -15%
3b) Banded rows 3x6-8
Maandag 22 juli
1) Squats 1x1 1-2RIR//3x3 15% drop in weight
2a) Patience Deadlifts 3x7 5RIR
2b) Copenhagen Plank 3x 20-45 seconds
3a) Split Squat (glute biased) 3x8-12
3b) Hand supported sissy squats 3x15-20
Main Focus: Foot Positioning
Dinsdag 23 juli
1) Bench Press 1x1 1-2RIR//3x3 15% drop in weight
2a) Tempo Benchpress (3-1-0) 3x7 5RIR
2b) Upper Back Pulldown 3x12-15
3a) DB Shoulder Press 3x8-10
3b) Banded Face Pulls 3x12-15
Main Focus: Bar Path
Woensdag 24 juli
1) Deadlifts 1x1 1-2RIR//3x3 15% drop in weight
2a) Back Squats 3x7 5RIR
2b) Weighted Plank 3x20-45 seconds
3a) SL Hipthrust 3x6-8
3b) Bulgarian Split Squats 3x6-8
Main Focus: Long Arms
Donderdag 25 juli
1) Bench Press 1x1 1-2RIR//3x3 15% drop in weight
2a) Spoto Press 3x7 5RIR
2b) Single Arm DB Row 3x 8-10
3a) Paralette Push Up (or stack up plates) 3x 10-12
3b) Reverse Fly's 3x8-12
Main Focus: Brace
Zaterdag 27 juli
1) Squats 1x1 2-3RIR//3x3 15% drop in weight
2a) Patience Deadlifts 3x7 5RIR
2b) Copenhagen Plank 3x20-45 seconds
3a) Heel elevated Split Squats 3x8-10
3b) SL Hipthrust 3x6-8
Main Focus: Brace
Zondag 28 juli
1) Squats 1x1 2RIR //2x3 -15%
2) Benchpress 1x1 2RIR //2x3 -15%
2b) Lateral raises 3x8-12
3) Deadlifts 1x1 2RIR //2x3 -15%
3b) Banded rows 3x6-8
