Strength Training:
Muscle Cleans:
- 45x5, 95x4, 135x3, 185x2, 225x1 power clean
Clean Pulls:
- 275x3, 315x2, 365x1
Deadlifts (4x4 Cycle 8.1):
- 370x 4, 4, 4, 10 (375 next week)
Barbell Power Shrugs:
- 370x 10, 10, 10
Dips (3x5, then 5x 10-12):
- Warm Ups: 0x5, 25x5, 50x5, 75x5
- 3x5: 100x 5, 4, 4 (stay at this weight)
- 5x 11-12: 0x 11, 11, 11, 11, 11 (5x12 next week)
Banded "No Money" External Rotations:
- 5x10
Conditioning:
- None
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