Warm-up
• 300 m Row
• 20 Scorpions
• 20 PVC Passthroughs
• 20 PVC Good Mornings
• 20 PVC Overhead Squats
3 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 1 min Goblet Squat Hold 70/53#
Week 8 of 10 of this cycle.
Strength
6 sets:
• 2 Front Squats + 4 Back Squats
Weight: 100% of T1RM Front Squat. Your training 1 rep max (T1RM) is 90% of your current 1 rep max
Shoulder Press
• 4 reps at 75% of 1RM
• 4 reps at 75% of 1RM
• 4 reps at 85% of 1RM
• 4 reps at 85% of 1RM
Bar Dips
• 10 reps at BW (bodyweight)
• 8 reps at 25/20#
• 6 reps at 30/25#
• 4 reps at 35/30#
• Max reps at BW
Rest 1-2 min between sets.
Cool-down
3 rounds:
• 30 sec Squat Hold
• 30 sec Butterfly Stretch
• 30 sec Lying Knee to Chest Right
• 30 sec Lying Knee to Chest Left
• 30 sec Shoulder Extension Hands Clasped
• 30 sec Standing Forward Bend