Warm Up:
- 500m Row
- Dynamic Stretching
- Front Squats: 45x6, 135x3, 225x2 (Focused on depth and glute activation)
- Press/Push Press/Jerk Complex: 105x3 each, 145x2 each 195x1 each, 235x 1PP/1J, 285x1 jerk
- Weighted GHD Sit Ups @25
SWOD:
Front Squats (Training Max: 310)
- 235x1
- 265x1
- 295x3
Press (Training Max: 205):
- 155x1
- 175x1
- 195x2
1-Arm KB Press:
- 5x5 at 53
Red Band Tricep Pressdowns:
- 3x12
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