Mon, Jan 16, 2023

Warm-up
• 300 m Row

2 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

2 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 PVC Overhead Squats

Week 3 of 8 of this cycle.
Strength
Front Squat
• 5 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 1+ reps at 85% of 1RM

Back Squat
• 5 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 1+ reps at 85% of 1RM

Shoulder Press
• 5 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 1+ reps at 85% of 1RM

Weighted Bar Dips
• 5 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 1+ reps at 85% of 1RM

Rest 1-2 min between all sets.