Warmup - Do 2 sets x 15 reps of Air Squat, then 2 rounds with an
unweighted BB of:
Back Squat - 5 reps
Standing Shoulder Press - 5 reps
Front Squat - 5 reps
#1 BB Front Squat + BB Back Squat
3 sets x (3 front squats + 6 back squats)
Set 1 - 3 + 6 at 90% of your goal weight for today
Set 2 - 3 + 6 at your goal weight for today
Set 3 - 3 + 6 back down at 90%
Go heavier than 12/11/17.
#2 BB Clean Grip Deadlift
Work up to one heavy set of 6 reps.
Heavier than 12/11/17.
#3 Do one round of:
Cable Row - 25 reps
Goblet Squat - 20 reps
BB Row - 15 reps
Pushup (1.5 REP) - 10 reps
BB Thruster - 5 reps at 135 lbs with a 2 sec PAUSE at the top of each rep
REST - 60 seconds
Double Under - As many reps as you can in 60 seconds
REST - 60 seconds
BB Thruster - 5 reps at 135 lbs with a 2 sec PAUSE at the top of each rep
Pushup (1.5 REP) - 10 reps
BB Row - 15 reps
Goblet Squat - 20 reps
Cable Row - 25 reps
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