Mon, Mar 6, 2023

Warm-up
2 rounds:
• 200 m Run
• 10 Air Squats

3 rounds:
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left

Week 2 of 10 of this cycle.
Strength
4 sets:
• 7 Front Squats + 13 Back Squats

Weight: 60% of T1RM Front Squat. Your training 1 rep max (T1RM) is 90% of your current 1 rep max.

Rest 1-2 min between sets.

Shoulder Press
• 4 reps at 60% of 1RM
• 4 reps at 60% of 1RM
• 4 reps at 70% of 1RM
• 4 reps at 70% of 1RM

Bar Dips
• 10 reps at BW (bodyweight)
• 8 reps at 15/10#
• 6 reps at 20/15#
• 4 reps at 25/20#
• Max reps at BW

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