Strength Training:
Shoulder Press (4x4):
- 47.5x 10, 97.5x 8, 137.5x 6, 177.5x 4, 4, 4, 8 (180 next week)
Weighted Pull Ups (4x4):
- 0x5, 20x4, 40x3, 60x2, 80x1, 37.5x 4, 4, 4, 7 (40 next week)
Front Rack Reverse Lunges (3x5):
- 47.5x 5, 97.5x 5, 137.5x 5, 187.5x 5, 5, 5 (190 next week)
Push Ups:
- 91 reps split up between sets of lunges
External Rotations:
- 5x10
Conditioning:
- None
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