Tuesday
12.17.19
Bench Press
8-3-8-3-8
8's should be done with 78-82%, 3's should be done with 86 and 90%. Final set of 8 should be close to an 8RM. This week the reps are dropping down so load should be increasing. Aim to increase from all sets last week by 5-10Lbs.
Conditioning
3 rounds for time:
15 DB push Presses
15 Deadlift
400M Run
L3- 50/35, 225/155
L2- 35/25, 155/105
L1- A weight for push press and deadlift in no more than 2 sets.
Stretch- hamstrings, shoulders
SUMMER READY 2020
Lower
4 sets:
8 Single leg reverse lunges each leg front foot elevated
15 close stance heels elevated goblet squat, no stand up
:20 parallel goblet squat hold with heels elevated immediately after finishing the 15 reps
Upper
Tabata Bicep Curls
Tabata Tricep Extensions
Tabata Ring Rows
Tabata Push-Ups
Conditioning
EMOMx10
12 Jump Lunges (6 each leg)
12 KB Swings