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Ragn

12. maj 2015, 21:28


Billede
Opvarmning
ATG squat
60kgx5
80kgx5
100kgx2
105kgx10
105kgx10 -PR
105kgx10 -PR!

A1: WG pullups
BWx5
BWx10
BWx10
BWx10
BWx10
BWx10
BWx10
BWx10
BWx8
BWx6

A2: Low inc BB press
60kgx5
70kgx5
80kgx5
90kgx2
80kgx5
80kgx5
80kgx5
80kgx5

B1: WG pullups -thumbless grip, 2s hold i toppen
BWx3
BWx3
BWx3
BWx3
BWx3
BWx3

B2: High inc DB press
19kgx14
22kgx14
22kgx14
22kgx12
19kgx12

C1: Chest supp. DB row
19kgx10
19kgx12
19kgx12
19kgx12
19kgx12
19kgx10
19kgx9
19kgx8

C2: Decline crunches
BWx10
BWx10
BWx10
BWx10

D1: OA seated cable row
27kgx8
27kgx8
27kgx8
22kgx8
22kgx8
22kgx8

D2: EZ-bar curl
40kgx10
40kgx8 ..nej
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Ragn

13. maj 2015, 19:40


Billede
Opvarmning
ATG squat
60kgx3
80kgx3
100kgx3
120kgx2
130kgx1
140kgx1
150kgx1 -PR!!
130kgx2 (A1:)
120kgx2
120kgx2

A2: Inc DB press
24kgx12
26kgx12
30kgx8
30kgx9
30kgx8
30kgx8
30kgx8
30kgx8
30kgx8
30kgx6

B1: Neutral-CG pulldowns -T:20X1
50kgx8
59kgx8
63kgx8
63kgx8
63kgx8
59kgx8
Chinup pulldowns -T:20X1
59kgx8
59kgx8
54kgx8
54kgx8

B2: Dips -T:20X0
BWx5
BWx5
BWx5
BWx5
BWx4

C1: High inc DB flies
11kgx8
11kgx8
11kgx8
11kgx8
11kgx8
11kgx8

C2: Alt. DB curl
17kgx8
19kgx8
19kgx8
19kgx7
19kgx7

D1: Push-up
BWx12
BWx10
BWx10
BWx10
BWx10

D2: Preacher curl
11kgx10
11kgx10
14kgx6
14kgx6
11kgx10

DB hammer curl
14kgx8
17kgx8
17kgx8
17kgx7
14kgx7 -> 11kgx5 -> 5kgx5
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Ragn

15. maj 2015, 14:52


Billede
Opvarmning
Bench supp. DB row
30kgx5
42kgx5
52kgx5
62kgx5 -PR
62kgx5 -PR
57kgx5
57kgx5
57kgx5

A1: RDL
60kgx5
70kgx5
80kgx5
90kgx5
95kgx5
100kgx5
100kgx5
100kgx5

A2: WG pullups -thumbless grip, 1s hold i toppen
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5

B1: Back extension
BWx10
6kgx8
11kgx8
11kgx8
11kgx8

B2: Seated cabe row
77kgx8
77kgx8
77kgx8
Chinupgrip cable row
63kgx8
63kgx8
63kgx10
Wide-shovelgrip cable row
54kgx10
54kgx10
54kgx10
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Ragn

16. maj 2015, 17:17


Billede
Opvarmning
A1: Low inc BB press -T:30X1
60kgx5
60kgx5
60kgx5
60kgx5
60kgx5

A2: Seated cable row -2s hold
63kgx8
68kgx8
68kgx8
68kgx8
63kgx8

B1: Seated BTN press -T:20X1
20kgx5
30kgx5
35kgx5
35kgx5
35kgx5

B2: Shovelgrip seated cable row -2s hold
63kgx7
58kgx8
58kgx8
OA seated cable row
32kgx8
36kgx8
36kgx8

C1: Dips
BWx8
10kgx8
15kgx8
20kgx6
20kgx5

C2: Chest supp. BB row
50kgx12
60kgx10
60kgx9
60kgx8
60kgx6

D1: EZ-bar row
40kgx12
40kgx12
40kgx12
40kgx12
40kgx12

D2: Rope pushdown
28kgx8
28kgx8
28kgx10
28kgx10
28kgx10

D3: Decline crunches
BWx10
BWx10
BWx10
BWx10
BWx10
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Ragn

18. maj 2015, 15:41


Billede
Opvarmning
ATG squat
60kgx5
80kgx5
90kgx18
90kgx16

A1: Low inc BB press
60kgx5
80kgx3
90kgx1
90kgx1
90kgx1
90kgx1
90kgx1
70kgx5
70kgx5
70kgx5
70kgx5
70kgx5

A2: WG pullups -strict!
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
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Ragn

18. maj 2015, 19:42


En kort anden træning i dag
A1: ATG squat
60kgx5
80kgx5
100kgx10

A2: WG pulldowns
54kgx8
63kgx8
68kgx8
73kgx8
77kgx8
82kgx6
73kgx8
73kgx8
73kgx8
68kgx8
68kgx8

A3: Rope pushdown
22kgx10
28kgx8
28kgx10
28kgx10
28kgx8
28kgx8
28kgx8
28kgx10
28kgx8
28kgx10
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Ragn

20. maj 2015, 16:40


opvarmning
A1: High inc DB press
19kgx10
24kgx10
28kgx10
30kgx10
30kgx8
30kgx8
30kgx8
30kgx7

A2: WG pullups
BWx5
10kgx5
15kgx5
20kgx4
5kgx9

B1: Flat DB bench press -T:20X1
30kgx5
30kgx5
30kgx5
30kgx5
30kgx5

B2: Chest supp. DB row -fokus på feel
22kgx12
22kgx12
22kgx11
22kgx11
22kgx10

C1: Inc DB flies
12kgx10
14kgx10
14kgx8
14kgx6
14kgx6

C2: Seated cable row -2s hold
58kgx8
63kgx8
68kgx8
73kgx7
68kgx8

Alt. DB curl
17kgx10
17kgx8
17kgx8
17kgx8
17kgx6

DB hammer curl
14kgx8
14kgx8
14kgx10
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Ragn

21. maj 2015, 18:50


Billede
Opvarmning
ATG squat
60kgx5
90kgx5
110kgx3
120kgx8
110kgx8
1s pause i bunden på alle reps herfra
90kgx7
90kgx5

A1: Dips
BWx10
BWx22 -PR
BWx17
BWx16
BWx15
BWx13 (B1:)
BWx13
BWx10
BWx10
BWx10

A2: Bench supp. DB row
24kgx5
42,5kgx8
42,5kgx8
42,5kgx8
42,5kgx8
42,5kgx8
42,5kgx8 (B2:)
42,5kgx8
42,5kgx8
42,5kgx8
42,5kgx8

B3: Back extension
BWx10
BWx14
BWx12
BWx12
BWx12

C1: Rope pushdown
22kgx10
22kgx10
28kgx10

C2: Decline crunches
BWx10
BWx10
BWx10
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Ragn

2. jun 2015, 11:57


En comeback/easing back in træning efter sygdom
Opvarmning
WG pullups
BWx5
BWx8
BWx8
BWx8

Low inc BB press
50kgx8
58kgx8
66kgx8
72kgx8
80kgx5
80kgx4

BB row -very bent over
50kgx8
58kgx8
66kgx8
72kgx8

A1: BB curl
26kgx12
32kgx12
40kgx12
40kgx12

A2: Rear lateral raises
5kgx12
5kgx12
5kgx12
5kgx12
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Ragn

3. jun 2015, 15:14


Opvarmning
ATG squat
60kgx5
60kgx5
80kgx5
100kgx2
105kgx5
105kgx5
105kgx5
105kgx5
105kgx4 -weak

A1: Low inc BB press
60kgx5
70kgx3
80kgx2
85kgx1
85kgx1
85kgx1
85kgx1
85kgx1
70kgx5
70kgx5
70kgx5
70kgx5
70kgx5
Dips
BWx9
BWx8
BWx8
BWx8

A2: WG pullups -T:20X2
BWx5
BWx5
BWx5
BWx5
BWx5
Seated cable row
68kgx10
73kgx8
77kgx8
77kgx8
Shovelgrip seated cable row
63kgx8
63kgx8
63kgx8
OA seated cable row
32kgx8
32kgx8
32kgx8
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Ragn

4. jun 2015, 16:18


Comeback træning 3
Opvarmning
A1: RDL
60kgx5
70kgx5
80kgx5
90kgx5
100kgx5
100kgx5
100kgx5
100kgx5

A2: Flat DB bench press
22kgx10
26kgx10
30kgx10
30kgx10
30kgx10

B1: Back extension -1s hold i toppen
BWx8
BWx8
BWx8
BWx8

B2: Rope pushdown
22kgx10
27kgx10
32kgx10
32kgx8
32kgx8
32kgx8

B2: EZ-bar curl
40kgx10
40kgx10
40kgx10
40kgx10

C1: Decline crunches
BWx10
BWx10
BWx10

C2: Alt. DB curl
17kgx8
19kgx7
19kgx7
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Ragn

6. jun 2015, 13:11


Opvarmning
ATG squat
60kgx5
80kgx5
90kgx13
90kgx10

A1: Dips
BWx8
BWx21
BWx15
BWx11
BWx10

A2: Bench supp. DB row
24kgx5
30kgx5
42kgx15
42kgx15
42kgx15
42kgx15

A3: BSS -T:3010
BWx5
BWx5
BWx5
BWx5
BWx5

B1: Chest supp. DB row
17kgx13
17kgx12
17kgx11
17kgx10

B2: Pushdown
27kgx8
32kgx8
32kgx8
32kgx8
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Ragn

8. jun 2015, 19:13


Billede
Opvarmning
ATG squat
60kgx5
80kgx4
100kgx5
110kgx5
115kgx5
110kgx5
100kgx5
60kgx5 -pause i bunden på alle reps
Bedre, men ikke godt

A1: Low inc BB press
60kgx5
70kgx3
80kgx2
90kgx1
90kgx1
90kgx1
90kgx1
90kgx1
75kgx5
75kgx5
75kgx5
75kgx5
75kgx5

A2: WG pullups
BWx5
BWx14
BWx12
BWx10
BWx10
BWx8
BWx8
BWx8
BWx8
BWx8
BWx6
BWx5

B1: Seated cable row -T:10X2
63kgx8
63kgx8
63kgx7
63kgx7

B2: Inc DB flies -T:1010
11kgx8
11kgx8
11kgx8
11kgx8

C1: Inc DB curls -T:2010
14kgx5
14kgx6
14kgx6
14kgx6

C2: Decline crunches
BWx10
BWx10
BWx10
BWx10
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Ragn

10. jun 2015, 22:35


Opvarmning
A1: ATG squat
60kgx5
70kgx5
80kgx5
90kgx5
100kgx5
110kgx5
Pause i bunden på alle reps herfra
80kgx5
80kgx5
80kgx5

A2: WG pullups -thumbless grip & strict
BWx5
BWx7
BWx7
BWx7
BWx7
BWx7
BWx6
BWx5
BWx5

B1: Seated DB press
24kgx6
26kgx6
26kgx6
26kgx6

B2: Narrow-NG pulldowns
59kgx8
63kgx8
63kgx8
63kgx8
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Ragn

11. jun 2015, 15:40


Billede
Træning 1:
Flat DB bench press
17kgx5
25kgx5
32kgx5
37,5kgx5
40kgx4
40kgx4
40kgx3
37,5kgx5
37,5kgx5
37,5kgx3
35kgx5
35kgx5
35kgx5
1 times pause

Træning 2:
Opvarmning
A1: RDL
60kgx5
80kgx5
90kgx8
90kgx8
90kgx8
90kgx8

A2: Dips -strict
BWx7
BWx8
BWx8
BWx8
BWx8
BWx8

B1: Bench supp. DB row
42kgx5
52kgx5
62kgx5
62kgx5
57kgx5
57kgx5

B2: Pushdown
27kgx10
32kgx8
32kgx8
32kgx8
32kgx8

C1: Back extension
BWx17
BWx16
BWx16

C2: EZ-bar curl
40kgx14
40kgx14
40kgx13
40kgx13
40kgx12

DB hammer curl
14kgx10
17kgx8
17kgx8
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Ragn

13. jun 2015, 18:09


Billede
Opvarmning
A1: Dips
BWx5
BWx23 -PR
BWx16
BWx12

A2: WG pullups
BWx3
BWx16 -PR
BWx10
BW8

B1: WG pulldown
63kgx8
68kgx8
68kgx8
68kgx8
Chinup-grip pulldown
63kgx8
68kgx8
72kgx7
68kgx8
Narrow-NG pulldowns
63kgx8
63kgx8
63kgx8
63kgx8

B2: Inc DB press
17kgx14
22kgx14
24kgx14
24kgx14
24kgx13
Lateral raises
11kgx8
10kgx8
10kgx8
10kgx8

C1: Bench supp. DB row - 2s hold i toppen på alle reps
37kgx8
37kgx8
37kgx8
37kgx8

C2: Rope pushdown
27kgx10
32kgx7
27kgx8
27kgx8

D1: Seated cable row
63kgx12
63kgx11
63kgx10
63kgx10
63kgx10
63kgx8
63kgx9
63kgx9

D2: Decline crunches
BWx10
BWx10
BWx10
BWx10

Alt. Db curl
17kgx7
17kgx8
17kgx6
14kgx10
14kgx10
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Ragn

15. jun 2015, 15:53


Opvarmning
ATG squat
60kgx5
80kgx5
100kgx5
110kgx3
120kgx5
100kgx8
100kgx8

A1: Low inc BB press
60kgx5
70kgx3
80kgx2
92kgx1
92kgx1
92kgx1
92kgx1
92kgx1
77kgx5
77kgx5
77kgx5
77kgx5
77kgx5

A2: WG pullups -T:51X2
BWx3
BWx3
BWx3
BWx3
BWx3
BWx3
BWx3
BWx3
BWx3
BWx2
WG pullups
BWx7
BWx7
BWx7
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Ragn

17. jun 2015, 18:07


Billede
Opvarmning
ATG squat
60kgx5
80kgx5
90kgx20 -PR!
90kgx16
80kgx15
Død og kritte!

Chinups
BWx8
BWx8
BWx8
BWx8
BWx6

A1: Seated cable row -T:10X2
63kgx6
68kgx6
73kgx6
73kgx6
68kgx6

A2: Straight bar pushdown
18kgx15
18kgx15
18kgx15
18kgx15
18kgx15
Albuer var trætte i dag, så kun ting der ikke kunne mærkes

B1: Chest supp. DB row -fokus på feel
17kgx12
22kgx10
22kgx10
22kgx10
22kgx10

B2: Push-ups
BWx15
BWx15
BWx15
BWx15
BWx15

Inc DB curl -T:20X0
11kgx8
14kgx7
14kgx7
14kgx6
14kgx6

DB curl -Dropsets
19kgx6 ->14kgx5 ->11kgx5
19kgx5 ->14kgx4 ->11kgx5
19kgx4 ->14kgx5 ->11kgx5
19kgx4 ->14kgx4 ->11kgx5
19kgx4 ->14kgx5 ->11kgx4
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Ragn

18. jun 2015, 19:01


Billede
Opvarmning
A1: Bench supp. DB row
20kgx5
40kgx5
50kgx12
50kgx12
50kgx12
RDL
60kgx5
70kgx14
70kgx14
70kgx14 -av

A2: Flat DB bench press
20kgx5
30kgx5
35kgx8
35kgx8
35kgx8
35kgx8
35kgx8

B1: Seated leg curls
35kgx12
40kgx10
45kgx10
45kgx10
45kgx10

B2: Chest supp. machine row -plateloaded
30kgx8 -per hånd
20kgx12
20kgx10
20kgx10
20kgx12

B3: Low inc DB press
35kgx4
30kgx7
30kgx7
30kgx7
30kgx7
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Ragn

20. jun 2015, 17:31


Billede
Opvarmning
Bench supp. DB row
24kgx8
30kgx6
42,5kgx35 -PR
42,5kgx10
42,5kgx10
42,5kgx10
42,5kgx10

A1: Dips -strict
BWx8
BWx10
BWx8
BWx8
BWx8

A2: OA seated cable row
27kgx8
32kgx8
36kgx8
36kgx8
36kgx6
32kgx6
32kgx6
32kgx6

B1: Seated cable row -strict
54kgx8
58kgx8
63kgx8
68kgx8
73kgx8

B2: Back extension
BWx15
BWx15
BWx15
BWx15

C1: Straight bar pushdown
28kgx8
32kgx8
36kgx8
36kgx6
36kgx5

C2: Seated cable row -dropsets
77kgx6 -> 68kgx5 -> 58kgx4 -> 41kgx5
77kgx6 -> 63kgx4 -> 54kgx4 -> 41kgx5
77kgx5 -> 63kgx5 -> 54kgx4 -> 41kgx4
77kgx5 -> 63kgx4 -> 54kgx4 -> 41kgx4

D1: Rope pushdowns
15kgx14
18kgx14
18kgx14
18kgx14
18kgx14
18kgx14
18kgx14
18kgx14

D2: Chest supp. DB raises -hold i toppen
3kgx6
3kgx6
3kgx6
3kgx6
3kgx6
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Ragn

22. jun 2015, 17:59


Billede
Opvarmning
ATG squat
60kgx5
80kgx5
100kgx3
120kgx2
130kgx2
135kgx2
120kgx3
100kgx5

A1: Low inc BB press
60kgx5
70kgx5
80kgx4
90kgx4 -hjælp på sidste rep
80kgx6
80kgx5
75kgx7
75kgx6
75kgx5
75kgx5
70kgx5
70kgx5

A2: WG pullups
BWx5
BWx8
BWx8
BWx8
BWx8
BWx8
BWx8
BWx8
BWx8
BWx8
BWx8
BWx8
BWx8
BWx7
BWx5

EZ-bar curl
40kgx16
40kgx15
40kgx10
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Ragn

24. jun 2015, 21:14


Billede
Opvarmning
ATG squat
60kgx5
70kgx5
80kgx5
100kgx10
100kgx10
100kgx10

A1: Dips
BWx8
BWx18
BWx16
BWx12
BWx12

A2: WG pullups -thumbless grip & 1s hold i toppen
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5

B1: Alt. DB curl
17kgx8
19kgx8
22kgx7
22kgx7
22kgx6
19kgx7
19kgx8
19kgx7
19kgx6
17kgx8

B2: Straight bar pushdown
22kgx10
27kgx8
32kgx8
32kgx7
32kgx7
Pushdown
27kgx8
27kgx8
27kgx8
27kgx8
27kgx8

C1: DB hammer curl
17kgx8
17kgx8
17kgx8

C2: Rope pushdown
17kgx25
17kgx23
17kgx23
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Ragn

25. jun 2015, 15:50


En hurtig træning
Opvarmning
A1: RDL
60kgx5
70kgx5
80kgx12
80kgx12
80kgx11

A2: Incline DB bench press -T:20X0
17kgx8
24kgx8
30kgx5
30kgx5
30kgx5
30kgx5
30kgx5

B1: Back extension
BWx15
BWx15
BWx14
BWx15
BWx12

B2: Decline DB bench press
24kgx17
24kgx15
24kgx14
24kgx13
24kgx11

B3: Seated cable row
OA: 22kgx8
63kgx8
63kgx12
63kgx8
63kgx6
Stivhed i nakken, så fokus på teknik og feel
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Ragn

26. jun 2015, 12:13


Billede
Opvarmning
Bench supp. DB row -20 sæt
24kgx8
30kgx6
42kgx6
52kgx5
57kgx5
62kgx5
57kgx5
57kgx5
55kgx5
55kgx5
52kgx6
52kgx5
47kgx7
47kgx7
47kgx7
42kgx8
42kgx8
42kgx8
42kgx8
42kgx8
+ 8 pullups
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Ragn

27. jun 2015, 18:27


Billede
Opvarmning
CG-neutral pulldowns
54kgx8
59kgx8
63kgx8
68kgx8
73kgx7
73kgx6
68kgx8
68kgx8

Lean-back horisontal pulldowns
50kgx8
59kgx8
63kgx6
59kgx8
59kgx8
54kgx8
54kgx8
54kgx8
54kgx8

Seated cable row
68kgx8
73kgx8
77kgx8
82kgx5
77kgx7
73kgx8
73kgx8
73kgx8
73kgx7
68kgx8
68kgx8
68kgx8
63kgx9

Chest supp. DB row
17kgx10
19kgx10
19kgx10
19kgx10
19kgx10
19kgx10
19kgx10
19kgx10
19kgx10
17kgx10

I løbet af de 40 sæt ryg:
Dips
BWx5
5kgx5
10kgx5
15kgx5
20kgx5
25kgx5
30kgx5
35kgx5 -PR
20kgx5
BWx10
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Ragn

29. jun 2015, 16:15


Billede
Opvarmning
ATG squat
85kgx5
90kgx5
100kgx3
110kgx7
110kgx7 -PR
110kgx7 -PR
110kgx7 -PR
110kgx5
that hurt

A1: Low inc BB press
60kgx5
70kgx5
75kgx8
75kgx7
75kgx7
75kgx5
75kgx5
70kgx5
70kgx5
Rope pushdown
25kgx10
25kgx10
25kgx10
25kgx10
25kgx10
25kgx8
25kgx8
25kgx8
25kgx8
25kgx8

A2: WG pullups
BWx5
5kgx5
10kgx5
15kgx5
20kgx5
WG pullups -thumbless grip & short breaks
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5

EZ-bar curl
40kgx12
40kgx10
40kgx10
40kgx10
40kgx10
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Ragn

30. jun 2015, 16:08


Opvarmning
A1: RDL
60kgx5
80kgx5
90kgx5
100kgx5
105kgx5
110kgx5

A2: Dips -T:20X0
BWx5
BWx5
BWx5
BWx5
BWx5

B1: Heels raised DB squat
11kgx10
12kgx10
12kgx10
12kgx10

B2: WG pullups
BWx8
BWx8
BWx8
BWx8

B3: Very high inc DB press
24kgx10
24kgx12
24kgx12
24kgx11

C1: Back extension
BWx10
BWx10
BWx10
BWx10

C2: Inc DB flies
11kgx8
17kgx8
17kgx8
17kgx8

C3: Seated cable row
77kgx8
77kgx8
77kgx8

Inc DB curl
17kgx6
14kgx8
14kgx8
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Ragn

8. jul 2015, 21:39


I går:
A1: ATG squat
60kgx5
80kgx5
100kgx5
110kgx5
110kgx5
110kgx5
110kgx5

A2: WG pullups
BWx5
BWx8
BWx8
BWx8
BWx8
BWx8

To timers pause, så:
A1: Low inc BB press
60kgx5
70kgx5
80kgx5
70kgx8
70kgx8
70kgx8

A2: WG pullups
BWx5
BWx8
BWx8
BWx8
BWx8
BWx6

EZ-bar curl
40kgx10
40kgx10
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Ragn

8. jul 2015, 21:46


I dag:
Billede
Opvarmning
A1: Bench supp. DB row -fokus på feel og stretch
28kgx5
42kgx5
47kgx5
45kgx6
45kgx6
45kgx6
45kgx6
45kgx6
45kgx6

A2: Dips -T:3010
BWx3
BWx3
5kgx3
10kgx3
15kgx3
15kgx3
15kgx3
15kgx3
15kgx3

A3: Back extension -1s hold i toppen på alle reps
BWx6
5kgx6
11kgx6
14kgx6
14kgx6
14kgx6
14kgx6
14kgx6

B1: Chest supp. DB row -2s hold i toppen på alle reps
11kgx8
14kgx8
17kgx8
17kgx6
14kgx8
14kgx8
14kgx8

B2: Rope pushdown
15kgx15
17kgx15
17kgx15
17kgx15
17kgx15
17kgx15
17kgx15
17kgx15

Alt. DB curl
17kgx8
19kgx6
19kgx6
19kgx6
19kgx6

C1: DB hammer curl
14kgx8
14kgx8
14kgx8
14kgx8
14kgx8

C2: Crunches
BWx12
BWx10
BWx10
BWx10
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Ragn

9. jul 2015, 15:26


Billede
Opvarmning
A1: ATG squat
60kgx5
70kgx5
90kgx18
90kgx15

A2: Seated cable row
50kgx10
63kgx8
73kgx8
73kgx8
73kgx8

A3: Decline DB press -T:30X0
19kgx5
24kgx5
30kgx5
30kgx5
30kgx5
30kgx5
30kgx5

B1: WG pullups -eccentric only 10s
BWx1
5kgx1
10kgx1
15kgx1
15kgx1

B2: Very high inc DB press
22kgx12
22kgx12
22kgx12
22kgx12
22kgx12

Neutral-CG pulldowns -thumbless grip og fokus på feel
50kgx8
54kgx8
54kgx8
54kgx8
54kgx8
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