Strength Training:
Weighted Pull Ups (3x5, 1x max):
- 0x5, 25x5, 50x5, 60x 4, 4, 4, 0x10 (stay at 60)
Barbell Rows (3x 6-8):
- 135x8, 185x8, 225x 8, 8, 8 (230 next week)
Front Rack Reverse Lunges (3x5):
- 45x5, 95x5, 135x5, 150x 5, 5, 5
Single Leg Glute Bridges:
- 0x6, 10x6, 20x6, 30x6, 40x6, 50x6
Hammer Curls (5x 8-10):
- 45x 8, 8, 8, 8, 8
Band "No Money" External Rotations + Band Pull Aparts:
- 5 rounds of 10+10
Conditioning:
- None
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