Strength Training:
Overhead Squats:
- Warm Ups: 45x6, 95x5, 135x4, 185x3, 225x2, 275x1
- Work Sets: 255x3, 225x5, 185x7 (go up 2.5 lbs on all sets)
Box Jumps @ 34":
- 6, 5, 4, 3, 2, 1, 3, 3, 3 (immediately following each squat set, landing in power stance)
Weighted Chin Ups:
- Warm Ups: 0x5, 25x4, 50x3, 75x2, 100x1
- Work Sets: 47.5x 5, 5, 5, 5, 5 (go up 2.5 lbs)
Barbell Hip Thrusts:
- 320x 9, 9, 9 (stay at this weight for 3x10)
Conditioning:
- None, but lots of mobility work
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