Mike531- Журнал, 11 июл 19

Total body workout 2
1:  BARBELL SQUATS
SETS: 4
REPS: FOLLOW WEIGHT SELECTION PROTOCOL BELOW 

Weight Selection Progression
• SET 1: 4 RM
• SET 2: 8 RM
• SET 3: 16 RM
• SET 4: 2 MINUTE AMRAP WITH 4 RM

2:  BARBELL OHP
SETS: 4
REPS: FOLLOW WEIGHT SELECTION PROTOCOL BELOW 

Weight Selection Progression
• SET 1: 4 RM
• SET 2: 8 RM
• SET 3: 16 RM
• SET 4: 2 MINUTE AMRAP WITH 4 RM

3:  DB HIGH PULLS
SETS: 4
REPS: FOLLOW WEIGHT SELECTION PROTOCOL BELOW 

Weight Selection Progression
• SET 1: 4 RM
• SET 2: 8 RM
• SET 3: 16 RM
• SET 4: 2 MINUTE AMRAP WITH 4 RM

4:  GHR PUSHUPS
SETS: 3
REPS: SLOWDOWN (USE BODYWEIGHT) 
This exercise is meant to be explosive so rather than taking this exercise to failure you will be training until you experience a noticeable slowdown in your rep speed. Once your reps are no longer explosive, stop the set! Your rest time is twice as long as it takes you to complete your set as you should be taking a 2 to 1 rest to work time ratio.

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