Warm Up:
- Dynamic Mobility
- Shoulder SMR
- External Rotations
Strength Training:
Bench Press (4x4):
- 65x10, 115x8, 155x6, 205x4, 245x2, 277.5x 4, 4, 4, 10 (280 next week)
Barbell Rows (4x 6-8):
- 45x10, 95x8, 135x6, 185x6, 225x6, 245x 6, 6, 6, 6 (sets of 7 next week)
Box Squats (4x4):
- 70x10, 160x8, 250x6, 340x 4, 4, 4, 8 (345 next week)
Push Ups:
- 89 reps done in 5 sets of 15 and 1 set of 14 in between squat sets
Band Scarecrows:
- 6x10 immediately following each set of push ups.
Conditioning:
- None
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