Strength Training:
Squat (every 2:00):
- Safety Bar Squats: 73.5 x10, 123.5 x8, 173.5 x6, 223.5 x 5x5
Hip Hinge (every 2:00)
- Conventional Deadlift: 135x10, 225x7, 308.5 x 3x5
Single Leg Quads (every 3:00):
- Bulgarian Split Squats: 81.75 x 4x8
Single Leg Hamstrings/Glutes (every 3:00):
- Landmine RDLs: 81.75x 4x8
Calves and Core (every 2:00)
- Standing Calf Raises: 107.5 x 5x10
- Ab Strap Knees to Elbows: 2x7, 3x6
Grip and Shoulder Work:
- Hollow Hang: 19 seconds
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