Warm-up
• 400 m Run
3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
2 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 PVC Overhead Squats
Week 3 of 12 of this cycle.
Strength
Back Squat
• 8 reps at 60% of 1RM
• 8 reps at 65% of 1RM
• 6 reps at 75% of 1RM
• 6 reps at 80% of 1RM
Front Squat
• 5 reps at 55% of 1RM
• 5 reps at 65% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM
Close-Grip Bench Press
• 10 reps at 45% of 1RM Bench
• 8 reps at 55% of 1RM Bench
• 5 reps at 65% of 1RM Bench
• 3 reps at 75% of 1RM Bench
• 1 reps at 85% of 1RM Bench
Deficit Deadlift 4”
• 5 reps at 30% of 1RM Deadlift
• 5 reps at 40% of 1RM Deadlift
• 3 reps at 50% of 1RM Deadlift
• 3 reps at 60% of 1RM Deadlift
Rest 1-2 min between all sets.