Warm Up:
- Dynamic Mobility
Strength Training:
Front Rack Reverse Lunges (3x5):
- 45x5, 95x5, 135x5, 177.5x 5, 5, 5 (180 next week)
Weighted Pull Ups (4x4):
- 0x5, 15x4, 30x3, 45x2, 60x1, 27.5x 4, 4, 4, 7 (30 next week)
Shoulder Press (4x4):
- 45x10, -95x8, 135x6, 167.5x 4, 4, 4, 10 (170 next week)
Extra Stuff (63 reps each):
- Push Ups
- Glute Bridges
- No Money's
- Band Pull Aparts
Conditioning:
- None
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