Warm Up:
- Dynamic Mobility
- Hip Circle
Strength Training:
Power Cleans:
- 45x5, 95x4, 135x3, 185x2, 225x1
Clean Pulls:
- 275x4, 315x3, 365x2, 405x1
Deadlifts (4x4):
- 435x 4, 4, 4, 4 (back was tight so I didn't try max reps on the last set. 440 next week)
Weighted Chin Ups (4x4):
- 0x5, 20x4, 40x 4, 4, 4, 6 (42.5 next week)
Weighted Dips (4x4):
- 0x5, 35x4, 65x3, 95x2, 125x1, 100x 4, 4, 4, 8 (102.5 next week)
Band Resisted Push Ups:
- 101 reps in 1 set of 11 and 9 sets of 10.
Banded No Money External Rotations:
- Same sets and reps as all my pushing movements
Conditioning:
- None
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