Strength Training:
Overhead Squats (4x4 @ 75%, max reps on the last set):
- Warm Ups (3 second pause): 45x5, 95x4, 135x3, 185x2, 225x1
- Work Sets: 202.5x 4, 4, 4, 8- Go up 2.5 lbs next cycle
Box Jumps @ 36":
- 5, 4, 3, 2, 1- Done immediately following each warm up set of overhead squats
Weighted Chin Ups (5x5):
- Warm Ups: 0x5, 25x4, 50x3, 75x2, 100x1
- Work Sets: 55x 4, 4, 4, 4, 4- Better than last week, but stay here until I get 5x5
Glute/ Ham Raises:
- 15x 8, 8, 8- Use a vest next time instead of holding a plate.
Conditioning:
10:00 Ascending Ladder (1, 2, 3, etc) of:
- Snatch Grip Rack Thrusters
- Chest to Bar Chin Ups (Strict)
Score: Got through the round of 7.
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