Strength Training:
Squat (every 2:00):
- Safety Bar Squats: 73 x10, 123 x8, 173 x6, 223 x 5x5
Hip Hinge (every 2:00)
- Conventional Deadlift: 135x10, 225x7, 308x 3x5
Single Leg Quads (every 3:00):
- Bulgarian Split Squats: 81.5 x 4x8
Single Leg Hamstrings/Glutes (every 3:00):
- Landmine RDLs: 81.5x 4x8
Calves and Core (every 2:00)
- Standing Calf Raises: 107 x 5x10
- Ab Strap Knees to Elbows: 1x7, 4x6
Grip and Shoulder Work:
- Hollow Hang: 18 seconds
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