Your Strongest Year Block 1
Kode = ysyb1

Vi har fundet programmet på -> Lifting Vault hvor du kan læse mere…

Programmet er for Advanced løftere og tager mellem 50-70 min at køre igennem.
Advanced programmer betyder Mange øvelser, varieret tempo og rom, varieret volume og intensitet, højere frekvens – Dead-lift/Bench/Squat. Your Strongest Year Block er et Cooky cutter program hvor de primære øvelser er baseret på % af din 1RM som du laver i den først uge af programmet, kropsvægt arbejde og assistance arbejdet køre efter autoregulering.

Programmet løber i 5 uger, med 3 workouts pr. uge.
Uge 1 har 2 workouts hvor du laver maxtest.
Hvis du starter dit program en Mandag vil dine workouts ligge Mandag, Onsdag og Fredag.
Vi anbefaler at du køre programmet i 1-3 gange før du skifter over til et andet program, eller går videre til Block 2

Før du starter din træning lav altid en grundig opvarmning så du er helt klar og varm.

WeekWorkout#1Workout#2Workout#3
W0max test
5-4-3-2-1 bb-squat-back/belt
5-4-3-2-1 bb-press-bench
5-4-3-2-1 bb-row-penlay
5-4-3-2-1 bb-squat-front
max test
5-4-3-2-1 bb-squat-back/pause-bottom
5-4-3-2-1 bb-dead-lift-con/belt
5-4-3-2-1 bb-press-floor
W1bb-back-squat-low/belt
2*10@50% 2*8@55 2*6@60%
--
bb-press-bench
2*10@60% 2*8@65% 2*6@70%
--
bb-dead-lift-con/belt/grip-mix
6*4@60%
--
3 rounds of
12 bb-press
12 cable-pull-down
--
3 rounds of
12 hyper-reversed
12 hyper-extensions
--
3 rounds of
12 cable-face-pulls
12 db2-bent-over-flys
bb-squat-back/pause-bottom
6*4@50%
--
bb-press-floor
3*12@60%
--
bb-row-penlay
3*12@60%
--
3 rounds of
12 db2-press-incline60
12 db2-row-chest-supported
--
3 rounds of
12 capel-row-seated
12 bw-push-ups
--
3 rounds of
12 db2-fly-chest-supported
12 db2-press-cuban
bb-dead-lift-con/belt
2*5@50% 2*4@60% 2*3@70%
--
bb-press-bench
2*5@70% 2*4@75% 2*3@80%
--
bb-squat-back/box40cm
3*10@50%
--
3 rounds of
12 db2-press-incline30
12 db2-row-chest-supported
--
3 rounds of
12 hyper-reversed
12 hyper-extensions
--
3 rounds of
12 cable-face-pulls
12 db2-flys-bent-over/side
W2bb-back-squat/belt
2*8@65% 2*6@70 2*4@75%
--
bb-press-bench
2*8@70% 2*6@75% 2*4@80%
--
bb-dead-lift-con/belt/grip-mix
6*3@70%
--
3 rounds of
10 bb-press
10 cable-pull-down
--
3 rounds of
10 hyper-reversed
10 hyper-extensions
--
3 rounds of
10 cable-face-pulls
10 db2-flys-bent-over/side
bb-squat-back/pause-bottom
4*4@60%
--
bb-press-floor
3*8@70%
--
bb-row-penlay
3*8@70%
--
3 rounds of
10 db2-press-incline/high
10 db2-row-chest-supported
--
3 rounds of
10 capel-row-seated
10 bw-push-ups
--
3 rounds of
10 db2-fly-chest-supported
10 db2-press-cuban
bb-dead-lift-con/belt
2*5@65% 2*4@70% 2*3@75%
--
bb-press-bench
2*5@65% 2*4@75% 2*3@85%
--
bb-squat-front
4*4@45%
--
3 rounds of
10 db2-press-incline30
10 db2-row-chest-supported
--
3 rounds of
10 hyper-reversed
10 hyper-extensions
--
3 rounds of
12 cable-face-pulls
10 db2-bent-over-flys
W3bb-back-squat/belt
2*10@53% 2*8@58% 2*6@63%
--
bb-press-bench
2*10@63% 2*8@68% 2*6@73%
--
bb-dead-lift-con/belt/grip-mix
6*4@65%
--
3 rounds of
8 bb-press
8 cable-pull-down
--
3 rounds of
8 hyper-reversed
8 hyper-extensions
--
3 rounds of
12 cable-face-pulls
8 db2-flys-bent-over/side
bb-squat-back/pause-bottom
6*4@55%
--
bb-press-floor
3*10@65%
--
bb-row-penlay
3*10@65%
--
3 rounds of
8 db2-press-incline/high
8 db2-row-chest-supported
--
3 rounds of
8 capel-row-seated
8 bw-push-ups
--
3 rounds of
8 db2-fly-chest-supported
8 db2-press-cuban
bb-dead-lift-con/belt
2*5@53% 2*4@68% 2*3@73%
--
bb-press-bench
2*5@73% 2*4@78% 2*3@83%
--
bb-squat-back/box40cm
3*8@55%
--
3 rounds of
8 db2-press-incline/low
8 db2-row-chest-supported
--
3 rounds of
8 hyper-reversed
8 hyper-extensions
--
3 rounds of
12 cable-face-pulls
8 db2-flys-bent-over/side
W4bb-back-squat/belt
2*8@68% 2*6@73 2*4@78%
--
bb-press-bench
2*8@73% 2*6@78% 2*4@83%
--
bb-dead-lift-con/belt/grip-mix
6*3@75%
--
3 rounds of
6 bb-press
6 cable-pull-down
--
3 rounds of
6 hyper-reversed
6 hyper-extensions
--
3 rounds of
12 cable-face-pulls
6 db2-flys-bent-over/side
bb-squat-back/pause-bottom
4*4@65%
--
bb-press-floor
3*8@75%
--
bb-row-penlay
3*8@75%
--
3 rounds of
6 db2-press-incline/high
6 db2-row-chest-supported
--
3 rounds of
6 capel-row-seated
6 bw-push-ups
--
3 rounds of
6 db2-fly-chest-supported
6 db2-press-cuban
bb-dead-lift-con/belt
2*5@60% 2*4@70% 2*3@80%
--
bb-press-bench
2*5@65% 2*4@75% 2*3@85%
--
bb-squat-front
4*4@50%
--
3 rounds of
6 db2-press-incline/low
6 db2-row-chest-supported
--
3 rounds of
6 hyper-reversed
6 hyper-extensions
--
3 rounds of
12 cable-face-pulls
6 db2-flys-bent-over/side