Warm-up
• Reverse Tabata Air Bike
3 rounds:
• 10 Jumping Jacks
• 10 Air Squats
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Squat Hold
• 30 sec Straddle Stretch
Week 4 of 10 of this cycle.
Strength
5 sets:
• 4 Front Squats + 8 Back Squats
Weight: 80% of T1RM Front Squat. Your training 1 rep max (T1RM) is 90% of your current 1 rep max
Shoulder Press
• 10 reps at 55% of 1RM
• 8 reps at 65% of 1RM
• 6 reps at 75% of 1RM
• 4 reps at 85% of 1RM
Bar Dips
• 10 reps at BW (bodyweight)
• 8 reps at 25/20#
• 6 reps at 30/25#
• 4 reps at 35/30#
• Max reps at BW
Rest 1-2 min between sets.
Cool-down
2 min:
• Walk on Treadmill or slow Row
3 rounds:
• 30 sec Lying Knee to Chest Right
• 30 sec Lying Knee to Chest Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch