Thursday
4.18.19
Strength
Back Squat 3x5
Build to a 5RM then perform 2x5 with 90% of that 5Rm. This is the first week of a new progression that we will follow for 3 weeks, try to keep this to an RPE 9 to leave room to grow in the upcoming weeks.
Conditioning
5 Rounds: (12 minute cap)
12 T2B
15 Push-Ups
18 Alternating DB Snatches
L3- 50/35
L2- 35/25
L1- A weight to go unbroken through 3 rounds of the snatches.
SUMMER READY
4-5 sets: (based on time)
15 banded tricep extensions with a 3 second eccentric each rep
12 overhead tricep extension with plate
5 Sets:
12 crunch ups
8 DB side bends each side
Conditioning
7x12/8 Calorie Bike sprint OR 15/10 calorie row sprint
rest :30 between sets