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운동이야기:불가리안 템플릿 따라할까나..맨날 스쿼트  클린 빈도 돋네..

Workout A
1) Hang clean : upto daily PR / volume sets(90% of daily PR double * 5 sets)
2) High bar back squat : upto daily PR / volume sets(90% of daily PR double * 8 sets)


3-1) Bentover row from pins : activation cluster sets (1+1+1)
3-2) One arm dumbbell row : 5RM*3, 4, 5, 5, 5,.... / maximum 8 sets.


 



Workout B
1) Hang clean : upto daily PR / volume sets(90% of daily PR double * 5 sets)
2) High bar back squat : upto daily PR / volume sets(90% of daily PR double * 8 sets)



3-1) Push press : activation cluster sets (1+1+1)
3-2) One arm dumbbell(kettlebell) shoulder press : 5RM*3, 4, 5, 5, 5,... / maximum 8 sets.


 



Workout C
1) Hang clean : upto daily PR / volume sets(90% of daily PR double * 5 sets)
2) High bar back squat : upto daily PR / volume sets(90% of daily PR double * 8 sets)



3-1) Weighted pull up(parallel grip) : activation cluster sets (1+1+1) * 8 sets.
3-2) Wide grip pull up : upto failure -2 * 8 sets.


 



Workout D
1) Hang clean : upto daily PR / volume sets(90% of daily PR double * 5 sets)
2) High bar back squat : upto daily PR / volume sets(90% of daily PR double * 8 sets)



3-1) Flat bench press : activation cluster sets (1+1+1)
3-2) One arm dumbbell low incline bench press : 5RM*3, 4, 5, 5, 5,.... / maximum 8 sets.