Max Effort - CG Bench - 1sec Pause

Max Effort - CG Bench - 1sec Pause

[insert video]

CG Bench - 1sec Pause

115kgs x 1

Max Effort - Close Stance Oly Squat

Max Effort - Close Stance Oly Squat

[insert video]

Close Stance Oly Squat

205kgs x 1

Get MOTIVATED

GET MOTIVATED

Max Effort - Incline Bench

 [Max Effort - Incline Bench ]

MEUB Inline from William Hodgman on Vimeo.

Incline Bench

Warmup set : Bar x 10 40kgs x 5 50kgs x 5 60kgs x 5 80kgs x 1 90kgs x 1

Workout sets : 100kgs x 1 105kgs x 1 115kgs x 1

Notes : 

Overhead Single DB extension

Workout set : 13kgsx3x10 18kgsx8 13kgsx12

Notes :

Kroc Row - DB

Workout set : 43kgsx3x10

Notes :

Seated DB Cleans

Workout set : 9kgsx3x10

Notes :

Max Effort - Deadlift

 [Max Effort Deadlift ]

LIKE A BOSS from William Hodgman on Vimeo.

Max Effort Deadlift

Warmup set : 100kgs x 5 140kgs x 3 165kgs x 1 185kgs x 1

Workout sets : 205kgs x 1 215kgs x 1 235kgs x 0 235kgs x 1 240kgs x 0

Notes : 

Seated Goodmorning

Workout set : 50kgsx2x10 60kgsx3x10

Notes :
 

Seated Cable Crunches
Workout set : 45kgs x 8 55kgs x 5 55kgs x 5

Notes :

Conditioning
Hill Sprints x 8

Dynamic Effort - Squat

 [Dynamic Effort Squat - 50%]

Squat - Dynamic Effort 50%

Warmup set : Bar x 5 , 60kgs x 5 , 80kgs x 2

Workout sets : 105kgs x8setsx2reps

Notes : 

Speed Deadlift 50%

Warmup set : 60kgs x 5 , 100kgs x 3
Workout set : 115kgs x6setsx1rep

Notes :

Romain Deadlifts

Workout set : 115kgs x 8,8 140kgsx5

Notes :

Cable Crunches

Workout set :31kgs x 15  40kgs x 7 45kgs x 7 59kgs x 5 , 22kgs x 12

Notes :