Strength:
Overhead Squats (Goal: heavy triple, 90% x5, 80% x7):
- Warm Ups: 120x8, 180x6, 215x4
- Work Sets: 240x3, 215x5, 190x7
Weighted Pull Ups (Goal: heavy triple, -15 x5, -15 x7):
- Warm Ups: Bodyweight x8, +25x6, +50x3
- Work Sets: +60x2, +45x3, +30x5- Stay at these weights next week.
Conditioning:
21-15-9 reps of:
- Power Clean @ 95 lbs
- Wall Ball @ 20 lbs to a 10' target
Time: 4:22
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