Mon, Mar 27, 2023

Warm-up
2 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left

2 rounds:
• 15 Jumping Jacks
• 15 Air Squats
• 10 Romanian Deadlifts 45/35#
• 10 Barbell Thrusters 45/35#

Week 5 of 10 of this cycle.
Strength
6 sets:
• 3 Front Squats + 6 Back Squats

Weight: 85% of T1RM Front Squat. Your training 1 rep max (T1RM) is 90% of your current 1 rep max.

Shoulder Press
• 8 reps at 65% of 1RM
• 6 reps at 75% of 1RM
• 4 reps at 85% of 1RM
• 2 reps at 95% of 1RM

Bar Dips
• 8 reps at BW (bodyweight)
• 6 reps at 30/25#
• 4 reps at 35/30#
• 2 reps at 40/35#
• Max reps at BW

Rest 1-2 min between sets.

Cool-down
3 rounds:
• 60 sec Legs Up The Wall Pose
• 30 sec Figure 4 Stretch on the Wall Right
• 30 sec Figure 4 Stretch on the Wall Left
• 30 sec Reclining Butterfly Pose
• 30 sec Shoulder Extension Hands Clasped