Warm-up
• 20 cal Air Bike
3 rounds:
• 40 sec Box Shoulder Stretch
• 20 sec Pigeon Pose Right
• 20 sec Pigeon Pose Left
• 20 sec Spiderman Lunge Right
• 20 sec Spiderman Lunge Left
2 rounds:
• 15 PVC Good Mornings
• 15 PVC Overhead Squats
Week 6 of 10 of this cycle.
Strength
6 sets:
• 3 Front Squats + 6 Back Squats
Weight: 90% of T1RM Front Squat. Your training 1 rep max (T1RM) is 90% of your current 1 rep max
Shoulder Press
• 4 reps at 65% of 1RM
• 4 reps at 65% of 1RM
• 4 reps at 75% of 1RM
• 4 reps at 75% of 1RM
Bar Dips
• 10 reps at BW (bodyweight)
• 8 reps at 15/10#
• 6 reps at 20/15#
• 4 reps at 25/20#
• Max reps at BW
Rest 1-2 min between sets.
Cool-down
3 rounds:
• 30 sec Standing Forward Bend
• 30 sec Sumo Squat Rocking Stretch
• 30 sec Seated Spinal Stretch Right
• 30 sec Seated Spinal Stretch Left
• 30 sec Trunk Rotations
• 30 sec Shoulder Extension Hands Clasped