Monday, December 14, 2015

Day 10

If you have been following the squat protocol, at this point you should not have much soreness or fatigue in your legs. This is due to the fact that although we have been squatting every day, we do not do a ton of volume to cause fatigue and soreness. Trust the process. Your numbers will only climb from here on out.

A. Warm-Up 

3 min bike 
100m walking lunges 
Back Extension x 15 
Mt. Climber with reach x 4 (each) 
Push-up x 8 
Elbow Plank T-rotation x 4 (each) 
Single Leg RDL x 8

B. Strength 

Back Squat with Belt (10-10-5-3-3-3-1)

Ex. Bar, 95, 135, 185, 225, 275, 315... Then find today's "Heavy" single from there.

C. Strength 

Bench Press

5 x 5 @ 65%
5 x 5 @ 75%
5 x 5 @ 85%

D. Conditioning

Three rounds of,

Sled Push Shuttie Run x 4
Plyometric step-ups x 15 (each leg) 

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