Warm Up:
- Dynamic mobility and glutes
Strength Training:
Front Squats and Trap Bar Deadlifts (4x4):
- Front Squats: 45x6, 95x5, 135x4, 185x3, 225x2, 275x1, 240x 4, 4, 4
- Deadlifts: 60x6, 150x5, 240x4, 320x3, 440x2, 530x1, 440x 4, 4, 4
Dips and Fat Man Pull Ups:
- Dips: 0x10, 25x9, 50x 8, 8, 8
- Pull Ups: 0x 10, 10, 10, 10, 10
Trap Bar Shrugs, DB High Pulls, and DB Lateral Raises:
- Shrugs: 300x 14, 14, 13
- High Pulls: 40x 14, 14, 13
- Lateral Raises: 25x 14, 14, 13
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