Liz Koehl Goals

Overall Appearance Goals

• Center line in abs
• Defined obliques
• Get rid of Love Handles
• Super Cut Lower Abs
• Completely separated rectus abdominus
• Cut separted delts
• Cut separated Biceps/Brachialis
• Cut separated Triceps
• Larger Traps and Neck
• Shredded Upper Back
• Larger calves
• Shredded calves
• Larger Vastus Medialis
• Glutes working perfectly
  
• Vascular Foareams
  

Overall Performance Goals

• Sprint extremely fast
  
• Box Jump 42"
  
• Bruce Lee Flag x 4
  
• One Arm Pushups x 3
  
• Wide Grip Pullups x 5
  
• Dumbbell Pullovers x 70lbs x 7
  
• Bench Press x 135lbs
  
• Behind Neck Press x 110
  
• RFE Split Squat x 155 x 2
  
• Deadlift 275lbs
  
• Sumo 275lbs
  
• Power Snatch 132lbs
  
• Overhead Squat 154lbs
  

Means

• Repeat Roundkicks
  • Ripped abs, obqliues, and removed love handles
• Poliquin Functional Hypertrophy Periodization Cycles
  
• German Body Comp Cycles now and then for leaning
  
• High Rep Leg Work for leaning, low ab fat loss.
  
• SSB Squats with weightlifting shoes and chains for vastus lateralis develoment
  
• Deep Back Squats with weightlifting shoes on
  
  • Vastus Lateralis growth
    
  • Low ab definition, strength, and leanness
    
• Arms Race Cycles
  
• High Rep Wrist Curls
  
• Foam Rolling and Massage Gun
  
• Extremely High Rep Painful Lateral Circuits
  
• Polquin Delt Cycle
  
• Sprint and conditioning work on strength upper body days after the strength work
  
• Vacuums
  
• Calf Trisets
  
• Extremely High Rep Windmills coupled with conditioning work
  

4 Quarter 2020