Strength Training:
Muscle Cleans:
- 45x5, 95x4, 135x3, 185x2, 225x1
Clean Pulls:
- 275x4, 315x3, 365x2, 405x1
Deadlifts (4x4 Cycle 7.3):
- 415x 4, 4, 4, 6 (420 next cycle)
Barbell Power Shrugs:
- 415x 6, 6, 6
Bar Dips (3x5):
- 0x5, 25x5, 50x5, 75x5, 100x 4, 4, 4 (stay at this weight)
Ring Dips:
- 10, 10, 10, 10, 10
Shoulder Stability Circuit with Bands:
- External Rotations: 5x10
- "No Money" External Rotations: 5x10
- Pull Aparts: 5x10
Conditioning:
- Tabata Burpees: Lowest round was 6 (last four rounds were all 6)
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