Strength Training:
Squat (every 2:00):
- Safety Bar Squats: 71 x10, 101 x9, 131 x8, 161 x7, 191 x6, 221 x 5x5
Single Leg Posterior Chain (every 2:30)
- 1-Leg Landmine RDLs: 80.5 x 4x8
Calves (every 2:00):
- Standing Calf Raises: 103.5 x 5x10
Core Work:
Abs Circuit (every 4:00):
- Cable Trunk Twists: 31x 5x10 (each side)
- GHD Sit-Ups: 1x6, 4x5
- Ab Strap Knees to Elbows: 1x6, 4x5
Grip and Shoulder Work:
- Hollow Hang: 13 seconds
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