H01

The first release of Heavy 01. I’m just a regular client (not an instructor), doing my best. I’m sorry if my technique isn’t always perfect or if I don’t use the recommended weights, but at least I’m having fun :) This clip is without official notes, which are provided only to instructors, but I guess, everybody can count into the rhytm. Have fun :) 1) Warm up: 1st round: barbell 5 kg on each side 2nd round: barbell 7,5 kg on each side 2) Deadlifts +: high pulls + power cleans 1st round: Deadlifts: barbell 15 kg on each side High pulls + power cleans: barbell 10 kg on each side, 2nd round: Deadlifts: barbell 16 kg on each side Power cleans: barbell 11 kg on each side 3rd round: Deadlifts: barbell 16 kg on each side, Power cleans: barbell 12,5 kg on each side 3) Chest +: hip thrusts barbell 5,0 kg on each side 1st round: barbell 15 kg on each side 2nd round: barbell 16 kg on each side 3rd round: barbell 17,5 kg on each side 4) Squats + lunges 1st round: barbell 15 kg on each side 2nd round: barbell 16 kg on each side 3rd round: barbell 11, kg on each side + 7,5 kg plates for Farmer Carriers 5) Biceps + wide dead row 1st round: Wide dead row: barbell 9,7 kg on each side Biceps curls: barbell 5 kg on each side, 2nd round: Wide dead row: barbell 9,7 kg on each side Biceps curls: barbell 6 kg on each side, 3rd round: Wide dead row: barbell 9,7 kg on each side Biceps curls: plates 7,5 kg on each side 6) Shoulders 1st round: Side raise: plates 3,7 kg on each side 2nd round: Shoulder press: barbell 7,5 kg on each side 3rd round: Shoulder press: barbell 8,5 kg on each side 4th round: Shoulder press: barbell 10 kg on each side 5th round: Side raise +wide side raise plates 5,0 kg on each side 7) Core: plate 5 kg 8) Stretch