As part of your warmup, do 4 sets of BB Overhead Squat. Do 3 reps per set with a
5 second PAUSE at the bottom of each rep. Start with an UNWEIGHTED barbell.
Try to make your grip progressively closer with each set. Try to move your hands in
about an inch or so each set. You can add a little weight if you like, but the focus here
is mobility. Rest for a minute or so between sets.
#1 BB Front Squat with a 2 second PAUSE at the bottom of each rep 3-3-3-3 reps
Start with a weight you can easily manage and then add weight each set.
Rest between sets.
#2 Do 1 round of:
BB Back Squat (no pause) - 15 reps
Run 400 meters
BB Back Squat (no pause) - 11 reps
Run 200 meters
BB Back Squat (no pause) - 7 reps
Use the same weight for all 3 sets of squats.
#3 Do 3 rounds of:
Double Under - 20 reps
BB Burpee - 5 reps
24" Box Jump - 20 reps
BB Deadlift - 5 reps
Rest between sets.
Recommended weight for the deadlift is 70% of your 1RM, but feel free to go lighter.
Use a weight that allows you to complete all reps with good technique and posture.
Recommended weight for BB Burpee is 135 lbs, but again, feel free to change the
weight.
weight.
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