Beruflich Dokumente
Kultur Dokumente
Notes
One Man One Barbell Verison 2.0 One Man One Barbell Version 1.0
Weeks Week 1 (3 reps) Week 2 (2 reps) Week 3 (1 reps) Weeks Week 1 (4 reps) Week 2 (3 reps) Week 3 (2,2,1,1 reps)
MAX 300 350 400 MAX 270 315 360
350 400 450 315 360 405
500 375 425 475 500 337.5 382.5 427.5
425 450 500 382.5 405 450
4 reps on the minute every 3 reps on the minute 2 reps on the minute every 4 reps on the minute 3 reps on the minute every 2 reps on the minute every
ASSISTANCE ASSISTANCE
minute for 10 min. every minute for 12 min. minute for 15 min. every minute for 10 min. minute for 12 min. minute for 15 min.
300 350 400 270 315 360
Volume (Main Lift) 4350 3250 1825 Volume (Main Lift) 5220 4387.5 2407.5
9425 12015
Volume (EMOM) 12000 12600 12000 Volume (EMOM) 10800 11340 10800
36600 32940