Needed to activate large amounts of muscles of the posterior chain. Herniated disks in neck need strengthening.
Warm up;
Dead lifts building to
130 kg
Then dead-lift challenge
Method 2 every minute till unable to complete. On the 60 seconds muscles should be working sumo.
Tempo 2-0-4-0
60 mins completed = 60 sets x 2 reps = 15,600 kg
Matt Wilson 2010
Tools used; kettlebells Squat Rack Olympic Bar Weights Powerbands Agility Bands
Method; TMuscle Article The problem with Hypertrophy Programs by grand Poo Baa Dan John cluster sets 2-3-5 x 3
Warm ups Swings.
Exericises;
Kettlebell snatches 2.3.5 x 3
Squats 2.3.5 x 3
Bench Press 2.3.5 x 3
Good mornings 2.3.5 x 3
Face Pulls, powerband 10 x 3
Rows, agilitybands 10 x 3
Agility band reverse wood chops 10x 3
A good workout very taxing alot of weight lifted in a short time.
Good fatigue no rest breaks just pass the weight on.
Will repeat for a three weak cycle
