Strength Training:
Box Squats:
- 45x10, 95x8, 135x6, 185x4, 225x2, 245x 3, 3, 3 (255 next week)
Paused Squats (3 seconds as low as knee ROM will allow):
- 145x 5, 5, 5
Bench Press:
- 47.5x10, 97.5x8, 137.5x6, 187.5x4, 227.5x2, 277.5x 4, 4, 4, 4 (280 next week)
Weighted Dips:
- 45x 10, 10, 10, 10
Banded Scarecrows:
- 13 sets of 10 (one set after each set of bench and dips)
Conditioning:
AMRAP in 10:00 of:
- 5 Pull Ups
- 10 Wall Balls
- 15 Abmat Sit Ups
Score: 7 rounds + 5 Pull Ups and 5 Wall Balls
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