Warm-up
• 100 Single Unders
2 rounds:
• 30 sec Elbow in Band Stretch Right
• 30 sec Elbow in Band Stretch Left
• 30 sec Squat Hold
• 30 sec Squat Hold
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
2 rounds:
• 10 PVC Good Mornings
• 10 PVC Overhead Squats
The strength portion (squats) will be based on the Smolov Jr. rep scheme. This is week 1, day 1 of this 6-week cycle.
Strength
6 sets:
• 6 Back Squats
Weight: 60% of T1RM Back Squat. Your training 1 rep max (T1RM) is 90% of your current 1 rep max. Perform all sets at this weight. Rest 2 min between sets.
5 sets of 12, 10, 8, 8, 6 reps:
• Bench Press
• Bent-over Dumbbell Row
Weight: 50%, 55%, 60%, 65%, 70% of 1RMs. Use 2 dumbbells for the rows. Rest 2 min between sets.
4 sets to failure:
• Bar Dips
Weight: bodyweight. Keep them strict without kipping. Substitute with bench dips if you’re unable to complete 4 or more.
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