Warm-up
3 rounds:
• 30 Double Unders
• 10 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 Couch Stretch Right
• 30 sec Couch Stretch Left
Week 9 of 10 of this cycle.
Strength
4 sets:
• 2 Front Squats + 4 Back Squats
Deload this week. Test next week. Weight: 70% of T1RM Front Squat. Your training 1 rep max (T1RM) is 90% of your current 1 rep max
Shoulder Press
• 8 reps at 65% of 1RM
• 6 reps at 75% of 1RM
• 4 reps at 85% of 1RM
• 2 reps at 95% of 1RM
Rest 1-2 min between sets.
Bar Dips
• 8 reps at 30/20#
• 6 reps at 35/25#
• 4 reps at 40/30#
• 2 reps at 45/35#
• Max reps at BW
Core
3 rounds:
• 10 Strict Toes-to-bar
• 10 GHD Hip Extensions
Cool-down
2 rounds:
• 10 Arm Circles CW
• 10 Arm Circles CCW
• 10 Arm Hugs
• 10 Alternating Arm Swings
3 rounds:
• 30 sec Sumo Squat Rocking Stretch
• 30 sec Seated Spinal Stretch Right
• 30 sec Seated Spinal Stretch Left
• 30 sec Legs Up The Wall Pose