STRENGTH:
Back squat; work up to a 1 rep max
135x12, 185x6, 205x3, 225x1, 245x1, 260x1,
270x1, 280x1, 290(f)x2
Today's 1RM: 280#
Then...
Back squat; 6x3 at 245# (87.5% of 1RM)
New set every :60
245x3
245x3
245x3
245x3
245x3
245x3
------------------------------------
CONDITIONING:
"Gaza"
5 Rds
35 kettlebell swings 53#
30 push-ups
25 pull-ups
20 box jumps 30"
Run 1 mile
59:10
Kettlebell swings unbroken
Push-ups unbroken
Pull-ups 20-5 x1 Rd, 16-9 x1 Rd, 16-5-4 x2 Rds, 12-5-4-4 x1 Rd
Box jumps fast and unbroken
Running 6:45-7:45/1 mile
------------------------------------
ACCESSORY:
Dumbbell bench press; 5x12 with 55# DB's
Rest 2-3 minutes b/t sets
55's x12
55's x12
55's x12
55's x12
55's x10+2 (12)
------------------------------------
COOL DOWN:
10 min assault bike at easy pace
4 min seated straddle pose
Complete
No comments:
Post a Comment