Strength Training:
Squats 4x4 @ 80% of TM (Cycle 2, Week 1):
- 3 sec. Paused Warm Up Reps: 45x5, 135x4, 225x3, 315x2, 345x1
- Work Sets: 315x 4, 4, 4, 6 (go up 5 lbs next cycle)
Box Jumps @ 36":
- 5, 4, 3, 2, 1- immediately following each warm up set of squats
Weighted Pull Ups 5x5:
- Warm Ups: 0x5, 25x4, 50x3, 75x2, 100x1
- Work Sets: 52.5x 5, 5, 5, 5, 5 (go up 2.5 lbs)
Barbell Hip Thrusts 3x8-10:
- 330x 9, 9, 9
Conditioning:
"Helen"- 3 Rounds for time of:
- 400m Run
- 21 KB Swings @ 53 lbs
- 12 Pull Ups
Time: 10:59
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