Warm-up
• 400 m Run
3 rounds:
• 10 Jumping Jacks
• 10 Jumping Air Squats
2 rounds:
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
Week 7 of 10 of this cycle.
Strength
6 sets:
• 2 Front Squats + 4 Back Squats
Weight: 95% of T1RM Front Squat. Your training 1 rep max (T1RM) is 90% of your current 1 rep max
Shoulder Press
• 4 reps at 70% of 1RM
• 4 reps at 70% of 1RM
• 4 reps at 80% of 1RM
• 4 reps at 80% of 1RM
Bar Dips
• 10 reps at BW (bodyweight)
• 8 reps at 20/15#
• 6 reps at 25/20#
• 4 reps at 30/25#
• Max reps at BW
Rest 1-2 min between sets.
Core
• Reverse Tabata Hollow Body Hold
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