Ph 1; Strength
Back Squat Strength Progression
5-40, 50, 60% of working weight
3-70,80, 90 % of 1Rm
working weight is 90% of 1RM from last week
Ph II: 5 rounds for time
45 pound barbell overhead walking lung 50 feet
21 burpees
Ph III: Challenge
Plank 3 Rounds
Front for 90 Seconds
Side each for 60 seconds
30 Seconds rest b/w rounds
then
Battling ropes 2 Rounds
1 Min with no more than 30 seconds rest b/w rounds
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