Strength Training:
Squat with Upper Back Recovery (every 3:00):
- Slant Board Safety Bar Squats: 70 x10, 100x9, 130 x8, 160 x7, 190 x6, 220 x 5x5
- Band Pull Aparts: 10x10
Single Leg Posterior Chain with Upper Back Recovery (every 3:00)
- 1-Leg Landmine RDLs: 80x 5x8
- No Moneys: 5x10
Lower Leg Superset with Upper Back Recovery (every 3:00):
- Standing Calf Raises: 101.5 x 5x10
- 1-Leg Tibialis Raises: 35x 3x10, 26x 2x10
Grip and Shoulder Work:
- Hollow Hang: 11 seconds
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