Thrusters (Goal: Heavy single):
- 45x10, 95x8, 135x6, 185x4, 225x2, 245x1
Front Squats (Goal: Reps of 5, 7, and 9):
- Warm Ups: Thruster sets, then 275x1
- Work Sets: 320x3, 280x5, 240x7 (stay on all sets)
Standing Barbell Press (Goal: Reps of 5, 7, and 9):
- Warm Ups: Thruster sets
- Work Sets: 195x5, 175x7, 155x9 (go up 5 lbs on all sets)
Weighted Pull Ups (Goal: Reps of 5, 7, and 9):
- Warm Ups: 0x5, 25x4, 50x3, 75x2, 90x1
- Work Sets: 60x5, 45x6, 30x8 (go up 5 lbs on set 1, stay on sets 2 and 3)
Glute/Ham Raises:
- 10x 7, 7, 7 (stay and try to get 3x8)
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