Warm-up
• 20 cal Air Bike
2 rounds:
• 10 Cossack Side Lunges
• 10 Scorpions
2 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
2 rounds:
• 10 Jumping Jacks
• 10 Romanian Deadlifts 45/35#
• 10 Barbell Thrusters 45/35#
Week 3 of 10 of this cycle.
Strength
5 sets:
• 4 Front Squats + 8 Back Squats
Weight: 75% of T1RM Front Squat. Your training 1 rep max (T1RM) is 90% of your current 1 rep max.
Rest 1-2 min between all sets.
Shoulder Press
• 10 reps at 45% of 1RM
• 8 reps at 55% of 1RM
• 6 reps at 65% of 1RM
• 4 reps at 75% of 1RM
Bar Dips
• 10 reps at BW (bodyweight)
• 8 reps at 20/15#
• 6 reps at 25/20#
• 4 reps at 30/25#
• Max reps at BW
Cool-down
3 rounds:
• 60 sec Legs Up The Wall Pose
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog