Warm-up
• 100 Single Unders (clockwise)
• 100 Single Unders (counter-clockwise)
3 rounds:
• 10 Mountain Climbers
• 10 PVC Overhead Squats
3 rounds:
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pigeon Pose Right
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pigeon Pose Left
Week 10 of 12 of this cycle.
Strength
Back Squat
• 5 reps at 60% of 1RM
• 5 reps at 65% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM
Front Squat
• 5 reps at 60% of 1RM
• 5 reps at 65% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 70% of 1RM
Incline DB Bench Press
• 8 reps at 55% of 1RM
• 6 reps at 65% of 1RM
• 6 reps at 70% of 1RM
• 4 reps at 75% of 1RM
Bent-over Rows
• 3 sets: 5 reps at 70% of 1RM
Rest 1-2 min between sets.
Cool-down
3 rounds:
• 60 sec Legs Up The Wall Pose
• 30 sec Figure 4 Stretch on the Wall Right
• 30 sec Figure 4 Stretch on the Wall Left
• 30 sec Reclining Butterfly Pose
• 30 sec Shoulder Extension Hands Clasped