M.E Power Curl 2011.07.12

A.Max Effort Power Curl

20kg-30kg-40kg-50kg-55kg-60kg/5-5-5-3-3-3

B. ME Bench Press

@70kg   3x5reps

3 rounds:

Tricep Rope Push down 10 reps
Rope cable curl 10 reps
Weighted Jumps with 30kg 1×30 reps

M.E. Bench Press 2011.07.07

Max Effort Bench Press

50kg-60-kg-70kg-80kg-90kg/5-5-3-1-1

Rest 5 min.

Chin up 8reps
Dips 10reps
Run 2 min.(8km/óra)

3 round

M.E. Weighted Chin Ups 2011.04.08

Max Effort Weighted Chin Up

2,5kg-5kg-7,5kg-10kg-15kg-17,5kg/3-3-3-1-1-1

Rest 5:00

3 Rounds for time:

10 Deadlift @80kg
20 Sit-up
1:00 Run (10%-10km/h)

M.E. Weighted Chin Ups 2011.03.26

Max Effort Weighted Chin Up

BW-BW-BW-2,5kg-5kg-7,5kg/5-5-5-3-3-3

Rest 5:00

3 Rounds for time:

12 Deadlift @60kg
5 Burpee
12 BB Curl @25kg