Strength Training:
Shoulder Press 4x4 (Cycle 2, Week 2):
- Warm Ups: 45x5, 95x4, 135x3, 170x2, 195x1
- Work Sets: 155x 4, 4, 4, 8
Push Presses 3x5:
- 195x 5, 5, 5 (use 197.5 next time)
Banded Scarecrows:
- Same sets and reps as the presses
Hang Clean Pulls 5x5:
- Ramp Up Sets: 95x6, 135x5, 185x4, 225x3, 275x2, 315x1
- Work Sets: 255x 5, 5, 5, 5, 5 (use 257.5 next time)
Skull Crushers 30 reps:
- 120x 8, 8, 8, 6
Conditioning:
- None
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