Warm-up
• 100 Single Unders
• 50 Double Unders
3 rounds:
• 10 Jumping Jacks
• 10 Jumping Air Squats
3 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
Week 12 of 12 of this cycle.
Strength
Back Squat
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM
• 5 reps at 75% of 1RM
Front Squat
• 5 reps at 65% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM
Incline DB Bench Press
• 8 reps at 50% of 1RM
• 6 reps at 60% of 1RM
• 6 reps at 65% of 1RM
• 4 reps at 70% of 1RM
Bent-over Rows
• 3 sets: 5 reps at 70% of 1RM
Rest 1-2 min between sets.