Tuesday, February 17, 2015

Day 74

A. Warm-Up 

Back Squat (Bar) 2 x 10 
Back Squat (95) 2 x 8 
Back Squat (135) 2 x 8-10 

B. Squat

Back Squat (3-3-3-3-1-1) 

60%, 70%, 80%, 85%, 90%, 90%

C. Unilateral Work 

Front Rack Reverse Lunges (3 x 10) 5/each leg 

D. Posterior Chain

Romanian Deadlift (3 x 8-12) 

E. Conditioning 

Treadmill Hill Sprints 

Start the treadmill and walk slowly for 2 minutes. 

Increase the treadmill speed to 8.5 mph and the incline to 12% while standing on the sides of the treadmill. 

As soon as it’s up to speed, sprint for 20 seconds. 

At the end of the 20 seconds, jump back on the side of the belt and rest for 10 seconds. 

Repeat 10 times. 

Drop the speed and the incline and walk slowly for another 2 minutes.

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