Strength Training:
Front Rack Reverse Lunges (3x5):
- 45x5, 95x5, 135x5, 160x 5, 5, 5 (165 next week)
Barbell Hip Thrusts (3x 10-11):
- 160x11, 185x11, 225x11, 230x 11, 11, 11 (stay at this weight for sets of 12 next week)
Weighted Pull Ups (3x5):
- 0x5, 25x5, 50x5, 60x 5, 5, 4 (stay at this weight)
Barbell Rows (3x 6-8):
- 160x7, 185x7, 225x7, 230x 7, 7, 7 (stay at this weight for sets of 8 next week)
Conditioning:
- None
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