Strength Training:
Shoulder Press 4x4 (Cycle 2, Week 3):
- Warm Ups: 45x5, 95x4, 135x3
- Work Sets: 162.5x 4, 4, 4, 7
Push Presses 3x5:
- 197.5x 5, 5, 5 (go up 2.5 lbs)
Hang Clean Pulls 5x5:
- Warm Ups: 45x5, 95x4, 135x3, 185x2, 225x1
- Work Sets: 257.5x 5, 5, 5, 5, 5 (go up 2.5 lbs)
Conditioning:
45-Yard Sprints:
- 15 sprints on the 1:00
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