Maandag 16 september
1) Squats 1x2 3-4RIR
AMRAP ^ until 1-2 RIR
2x4 4RIR
2) Patience Deadlifts 3x5 5RIR
3a) Heel elevated gobled squat 3x1012
3a) DB RDL 3x8-10
1) Bench Press 1x1 1RIR
4x3 -15%
Dinsdag 17 september
2a) Tempo Benchpress (3-1-0) 3x7 5RIR
2b) Upper Back Pulldown 3x8-10
3a) DB Shoulder Press 3x8-10
3b) Banded Face Pulls 3x12-15
3c) Banded tricep pushdown 3x12-15
Woensdag 18 september
1) Deadlifts 1x2 2RIR
new(er) people: 3x4 -15% AMRAP ^ until 1-2 RIR
2x4 4RIR
2) Squats 3x6 5RIR
3a) Copenhagen Plank 3x30-45 seconds
3b) Banded Hamstring curls 3x8-10
3c) Bulgarian Split Squats 3x12
Donderdag 19 september
1) Bench Press 1x2 3RIR
new(er) people: 3x4 -15% AMRAP ^ until 1RIR
2a) Larssen press (touch & go) 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
Zaterdag 21 september
1) Squats 1x3 2RIR
new(er) people: 3x4 -15% AMRAP ^ until 1-2RIR
2x3 -10%
2) Benchpress 1x1 2-3 RIR //2x3 -15%
2b) Lat pulldown 3x8-12
3) Deadlifts 1x1 2-3 RIR //2x3 -15%
3b) DB Benchpress 3x6-8
Zondag 22 september
2a) Barbell romanian deadlifts 3x6 4RIR
2b) Copenhagen Plank 3x20-30 sec
3a) Single leg hip thrust 3x8-10
3b) FFE Split squat 3x8-10
