DB Row - 6 reps each side (light weight)
DB Incline Bench Press - 9 reps (light weight)
Unweighted BB Back Squat - 12 reps
#1 BB Back Squat - 4 sets x 12 reps
Set 1 is a moderate set of 12 reps. Leave room to go heavier on 9/2 and 9/8.
Then take off 10% or 20 lbs (subtract the larger number), and do
3 more sets x 12 reps.
#2 Start a timer. In any order and any combination, do:
BB Clean Grip Deadlift - 20 reps at 225 lbs
American Kettlebell Swing - 25 reps
Cable Row - 30 reps at 100 lbs
Unweighted BB Shoulder Press - 35 reps
Plate Pull - 40 feet
Air Squat - 45 reps
At 3:00, 6:00, 9:00, etc. run 100 meters.
You are done with #2 when you finish all reps of deadlift, kettlebell swing,
row, shoulder press, plate pull, and air squat.
Then take off 10% or 20 lbs (subtract the larger number), and do
3 more sets x 12 reps.
#2 Start a timer. In any order and any combination, do:
BB Clean Grip Deadlift - 20 reps at 225 lbs
American Kettlebell Swing - 25 reps
Cable Row - 30 reps at 100 lbs
Unweighted BB Shoulder Press - 35 reps
Plate Pull - 40 feet
Air Squat - 45 reps
At 3:00, 6:00, 9:00, etc. run 100 meters.
You are done with #2 when you finish all reps of deadlift, kettlebell swing,
row, shoulder press, plate pull, and air squat.
No comments:
Post a Comment