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  1. 12-16-2012, 08:27 AM #1
    nitri796
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    hammer throw routine

    so guys here is my routine


    Monday
    1x5 pl squat
    2x3 pl squat
    3x1-2 pl squat
    3x5 box squat

    3x6-10 hang clean
    3x5 push press

    3x10 good mornings

    abs-back
    weighted abs 3x10
    hyperextensions 3x10


    tuesday

    2x5 bench
    2x3 bench
    2x1-2 bench

    5x5 close grip
    3x10 skullcrushers

    abs-back
    weighted abs 3x10
    hyperextensions 3x10

    wednesday

    1x5 deadlift
    2x3 deadlift
    2x1-2 dead

    5-6x1 power clean

    5x3-5 front squat

    friday

    8x3 bench @60%
    3x5-8 military press
    3x8-10 overhead press seated
    3x10 french press
    3x10 hammer curls
    3x10 barbell curls

    saturday (throwing)
    +some extra
    snatches
    cleans
    oly squats etc
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