Strength Training:
Overhead Squats 4x4 @ 85% of TM:
- Warm Ups with Box Jumps: 45x6/6, 95x5/5, 135x4/4, 185x3/3, 225x2/2, 270x1/1
- Work Sets: 230x 4, 4, 4, 6
Weighted Chin Ups 5x5:
- Warm Ups: 0x5, 25x4, 50x3, 75x2, 100x1
- Work Sets: 55x 5, 5, 5, 5, 5 (PR! go up 2.5 lbs)
Barbell Hip Thrusts:
- 335x 8, 8, 8
Conditioning:
EMOM for 12:00:
- 3 Barbell Rows
- 3 Hang Power Cleans
- 3 Push Presses
I did the first 4 rounds @ 115, the next 4 rounds @ 135, and the last 4 rounds @ 155.
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