Thursday
4.11.19
Strength
Back Squat 3x10
Build to a 10RM then perform 2x10 with 90% of that 10RM. Heavier than last week for all sets by at least 5lbs. Final week, push hard at this.
Conditioning
4x3 Minute AMRAP, rest 1:00 after each set:
Run 400M
AMRAP
7 deadlifts
7 burpees over bar laterally in remaining time
L3- 225/155
L2- 185/125
L1- A weight to move quickly and safely through the deadlifts.
SUMMER READY
5 Sets:
10 Chest flys
10 DB bench press
10 single arm DB rows each side (heavy)
10 DB Bicep curls
4 Sets:
12 goblet squats with 3 second down tempo each rep
12 front foot elevated split squats each leg with DB's
7 Minute AMRAP:
12 alternating jumping lunges
10 burpees