Strength Training:
Squat (every 2:00):
- Safety Bar Squats: 71.5 x10, 101.5 x9, 131.5 x8, 161.5 x7, 191.5 x6, 221.5 x 5x5
Single Leg Posterior Chain (every 2:30)
- 1-Leg Landmine RDLs: 80.75 x 4x8
Calves (every 2:00):
- Standing Calf Raises: 104.5 x 5x10
Core Work:
Abs Circuit (every 4:00):
- Cable Trunk Twists: 31.25 x 5x10 (each side)
- GHD Sit-Ups: 2x6, 3x5
- Ab Strap Knees to Elbows: 2x6, 3x5
Grip and Shoulder Work:
- Hollow Hang: 15 seconds
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