Warm Up:
- Band Shoulder Stretches
- Dynamic Mobility Drills
- Samson Stretch
Strength:
Front Squats 3x5 (+5 lbs):
- Warm Ups: 155x5, 205x4, 245x3, 295x2, 335x1
- Work Sets: 3x5 @ 265
Weighted Chin Ups 3x5 (same weight as last week):
- Warm Ups: Body Weight x5, +20x4, +40x3, +55x2, +70x1
- Work Sets: 3x5 @ +35 lbs- I didn't get all the reps last week, but I did today. Time to move on!
Conditioning:
SWAT Op Gone Bad:
1:00, :45, :30, and :15 rounds of
- Pull Ups
- Sit Ups
- Push Ups
- Air Squats
Score: 329 reps. 32 reps better than the 297 I started with back in November. I've got six weeks until I test on this and I'm hoping to get over 350.
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