Warm Up:
- Dynamic mobility
Strength Training:
Deadlifts (3x3):
- 45x 10 (RDL's), 135x 8, 225x 6, 315x 4, 405x 2, 460x 3, 3, 3 (465 next week)
Sumo Deadlifts (3x5):
- 345x 5, 5, 5 (350 next week)
Hammer Strength Shrugs (3x10):
- 370 (4 plates and a 5 on each side)x 10, 10, 10 (375 next week)
Push Ups:
- 14 sets of 10 (in between sets of DL's SDL's, and shrugs)
Standing Calf Raises:
- 160x 12, 12, 12
Shoulder Circuit:
- Front Plate Raises @ 35 lbs: 11, 11, 10
- DB Lateral Raises @ 30 lbs: 11, 11, 10
- Barbell External Rotations and Half Press @ 45 lbs: 11, 11, 10
- Band Pull Aparts with Green Band: 11, 11, 10
Conditioning:
- None
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