Warm-up
• 300 m Row
2 rounds:
• 10 PVC Good Mornings
• 10 PVC Passthroughs
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
3 rounds:
• 30 sec Standing Toe Touch Foot on Box Right
• 30 sec Standing Toe Touch Foot on Box Left
• 60 sec Squat Hold
Week 8 of 12 of this cycle.
Strength
Back Squat
• 5 reps at 65% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM
• 5 reps at 80% of 1RM
Front Squat
• 5 reps at 60% of 1RM
• 3 set of 5 reps at 65% of 1RM
12-10-8-6-4-2 reps:
• Dumbbell Bench Press
• Strict Pull-ups
Start with 40% 1RM Bench and increase weight after each round to finish as heavy as possible.
Rest 1-2 min between sets.