A.M. Session
- 30 minutes of swimming
P.M. Session
Warm Up:
- Dynamic mobility for low back and hips
Strength Training:
Deadlifts (work up to 120%, then 3x3):
- 135x 9, 225x 7, 315x 5, 405x 3, 495x 1, 435x 3, 3, 3 (500 and 440 next time)
Front Squats (work up to 120%, then 3x3):
- 45x 9, 60x 7, 150x 5, 240x 3, 330x 1, 275x 3, 3, 2
Seated Calf Raises (5x 10):
- 135x 10, 9, 9, 9, 9
Shrugs (smith machine, behind the back, 5x10):
- Skipped due to crowded gym
Glutes and Abs Circuit:
- Frog Pump with Hip Circle: 17, 16, 16, 16
- Hollow Rock: 10, 10, 10, 9
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