søndag 4. desember 2011

Marty Gallaghers Progressive Pulls

This is an excellent program if you want to save time by making one exercise work as the warmup for the next. For a closer explanation see the article ' The Purposeful Primitive Progressive Pull 'by Marty Gallagher .

Work your way up to a top set of each exercise. Start each exercise with easy weights and building up over 6-12 weeks. Below is an example of a 6-week program:


Week Reps Power Clean High pull Deadlit Stiff leg deadlift Rows
1 9 135 185 300 185 145
2 9 145 195 310 195 155
3 6 165 215 340 215 175
4 6 175 225 350 225 185
5 3 195 245 370 245 205
6 3 205 255 380 255 215