Day 4 (Vertical Press + Vertical-Horitzontal Pull + Auxiliars) _My Workout of the month

Day 4 (Vertical Press + Vertical-Horitzontal Pull + Auxiliars)

A1) (Superset) Speed Clean and Jerk + Strict Pullup Chest to bar: 5 x  ( 10 a 8 Week 1 / 8 a 6 Week 2 / 6 a 4 Week 3/ 4 a 2 Week 4) / 30-60'' Rec. Between Set / 2-5' Rec. (10X0) + (21X0)

A2) (Superset) Push Press + Row Dumbbell Two Hands: 5 x  ( 10 a 8 Week 1 / 8 a 6 Week 2 / 6 a 4 Week 3/ 4 a 2 Week 4) / 30-60'' Rec. Between Set / 2-5' Rec. (20X0) + (10X0)

A3) Thrurster: 3 x  ( 10 a 8 Week 1 / 8 a 6 Week 2 / 6 a 4 Week 3/ 4 a 2 Week 4) / 2-5' Rec. (20X0)

A4) Press Miltar dumbbell: 3 x ( 10 a 8 Week 1 / 8 a 6 Week 2 / 6 a 4 Week 3/ 4 a 2 Week 4) / 2-5' Rec. (21X1)

B1) (Superset) Curl Scoot + Lying tríceps extensión with dumbbell : 5 x  ( 12 a 10 Week 1 / 10 a 8 Week 2 / 8 a 6 Week 3/ 6 a 4 Week 4) / 30-60'' Rec. Between Set / 60''-2' Rec. (3110) + (3110)

B2 (Superset) Curl dumbbell  + One arm tríceps extension : 5 x  ( 12 a 10 Week 1 / 10 a 8 Week 2 / 8 a 6 Week 3/ 6 a 4 Week 4) / 30-60'' Rec. Between Set / 60''-2' Rec. (3010) + (3110)