Wednesday, January 29, 2014

I must break you

Warm-Up: 2 rounds, not for time of:

200m Row
15 AbMat
15 Hip Extensions
10 Strict Pull-ups
10 Push-Ups
10 Reverse Lunge with Reach
10 PVC Pass Throughs
10 PVC Overhead Squats
15 Band Pull Aparts

A.) Front Squat (5-3-1) (Wendler Week 3)

Set 1: 75% x 5
Set 2: 85% x 3
Set 3: 95% x 1+

-Warm up in sets of 5 until 1st working set, you should reach your 1st working set after 3-4 sets

-Percentages based off of 90% of your 1RM (ex. if your max Front Squat is 185#, your percentages will be based off of 90% of 185# (165#).

-When you see 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.

B.) Superset: Three sets of,

DB Step Up (Single Side Loaded) x 8 (each) *rest 30s*
Romanian Deadlift x 10 *rest 60s*

- I highly encourage using straps for the Romanian Deadlifts

C.) Superset: Three sets of,

Bulgarian Split Squat x 8 (each) *rest 30s*
Cable Wood Chopper x 10 (each) *rest 60s*

D.) Conditioning:

Treadmill Hill Sprints 8 x 30s 
- Rest 60 seconds between sprints

- Rest is to be performed at a walking pace, and start increasing speed 15s before your sprint starts

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