Maandag 2 december
1) Squats 1x1 2RIR
4x3 2RIR (-15%)
2) Paused Deadlifts 3x5 5RIR
3a) DB split squat 3x8-12
3b) Banded hamstring curl 3x6-8
Dinsdag 3 december
1) Bench Press 1x1 2RIR
4x3 -15%
2a) Larssen press (touch & go) 3x7 4RIR
2b) Chest supported DB row 3x8-10
3a) DB front raise 3x8-10
3b) Back supported Hammer Curls 3x12-15
3c) Overhead DB tricep extension 3x12-15
Woensdag 4 december
1) Deadlifts 1x1 2RIR
2x3 2RIR (-15%)
2a) Squats 3x6 4RIR
2b) Weighted plank 3x30-45 seconds
3a) Single leg hip thrust 3x8-10
3b) Banded leg extension 3x12
Donderdag 5 december
1) Bench Press 1x2 2RIR
3x4 -15%
2a) Tempo Benchpress (3-1-0) 3x5 4RIR
2b) Dumbell pullover 3x 15-20
3a) DB Benchpress 3x6-8
3b) Lateral Raises 3x8-12
Zaterdag 7 december
1) Squats 1x2 2-3RIR
2x3 -10%
2a) Benchpress 1x1 3-4RIR //2x3 -15%
3a) Deadlifts 1x3 3-4RIR //2x3 -15%
3b) DB Benchpress 3x6-8
Zondag 8 december
1) Paused squats 3x5 3RIR
(light load for monday people) - please no other variaton
2a) Barbell romanian deadlifts 3x6 3RIR
2b) RKC plank 3x8
3) Heel elevated Goblet Squat 3x12-15
