PREHAB/WARM UP
Start a clock for 8 minutes and work through rounds of:
10 Walking Lunge Steps (5 each leg)
5 Front Squats (2 second pause at the bottom)
**REMEMBER, IF IT DOESN'T CHALLENGE YOU IT DOESN'T CHANGE YOU**
STRENGTH
Back Squats
5@70%
1@75%
5@70%
1@77%
5@70%
1@80%
Then,
Front Squat - 4 sets of 5-10 at a challenging weight
4 sets of:
6-8 Pull ups
10 Leg Extensions
*:90 seconds - 2 minutes rest between sets
5 sets of:
8 One Arm Rows (each arm)
12 Barbell Bicep Curls
*Rest :90 seconds - 2 minutes between sets
4 sets of:
10 Straight Arm Push downs (force those elbows straight and squeeze into your lats at the bottom of each rep)
15 Dumbbell Bicep Curls (both arms together)
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