Warmup - Do 2 rounds of:
Pullup - 5 reps
Pushup - 10 reps
Air Squat - 15 reps
#1 BB Deadlift - regular tempo
Work up to one moderately heavy set of 16 reps.
Leave room to go heavier on 11/26 and 12/2.
#2 BB Row - 3 sets x 16 reps
Set 1 - 16 reps at 90% of top weight for today
Set 2 - 16 reps at top weight
Set 3 - 16 reps back down at 90% of top weight
#3 Do one round of:
Air Squat 50 reps
1" Deficit Pushup 35 reps
Inverted Row 25 reps
Run 400 meters
DB Ground to Overhead 20 reps each side
Plank 90 seconds
DB Ground to Overhead 20 reps each side
Run 400 meters
Inverted Row 25 reps
1" Deficit Pushup 35 reps
Air Squat 50 reps
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