Strength Training:
Deadlifts 4x4 @ 85% of TM (Cycle 1, week 3):
- Warm Ups: 135x5, 225x4, 315x3, 405x2, 450x1
- Work Sets: 385x 4, 4, 4, 6
Weighted Ring Dips 5x5:
- Warm Ups: 0x5, 25x4, 50x3, 75x2, 100x1
- Work Sets: 57.5x 5, 5, 5, 5, 5 (go up 2.5 lbs)
Banded Scarecrows:
- Same sets and reps as the ring dips
Barbell Shrugs 3x10:
- 340x 10, 10, 10 (go up 5 lbs)
Conditioning:
- 5x 80-yard sprints (walk back to start)
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