Day 1: Squat
A.
Tempo Front Squat
Every 2-mins for 12-mins (6 sets)
3 reps @ 31X1 Tempo @ 60% of 1-RM Front Squat.
Rest 60-seconds between sets.
B1. Tempo Bulgarian Split Squat: 4x6 @ 22X1, per leg, rest 30-sec
B2. Depth to Broad Jump: 4x3, rest 60-sec
C1. Weighted Hip Extensions: 3x10, rest 30-sec
C2. Sandbag Bear Carry, 3x 100-ft, Rest 60-sec
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Day 2: Press
A.
Push Press
7x3 @ 60-70% of 1-RM.
Rest 60-seconds between sets.
B1. Double Kneeling Double DB Press: 4x8, rest 30-sec
B2. Double DB Bent over Row: 4x8, rest 60-sec
C1. Weighted Push-up Plank: 3x 60-sec, rest 30-sec
C2. DB Uneven Carry (1-DB overhead, 1-DB farmer's: switch @ halfway): 3x 100-ft, rest 60-sec
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Day 3: Deadlift
A1. Banded Deadlift: 7x2 @ 50-65% of 1-RM, green band tension, rest 30-sec
A2. Seated Box Jump: 6x3, High Jump, rest 60-sec
B1. KB Single-leg RDL: 3x8, per leg light-moderate weight, rest 30-sec
B2. Banded Lat Pulldowns: 3x20, rest 60-sec
C1. Backwards Sled Drag, 3x 100-ft, Heavy, rest 45-sec
C2. Banded Hamstring Curls, 3x15, rest 45-sec
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