Thursday
STRENGTH
Warm Up: 3 Rounds
Barbell Complex - increase weight each round (i.e. 75, 85, 95lbs)
3x Ride it Down Squat
1) 8 Rounds of
3x Front Squat - increase weight until 3 is hard but doable
6x Rear Dealt Ring Flys
2) 6 Rounds of
5x Bench Press - increase weight until 5 is hard but doable
4x Plyo side to side push ups
5x Weighted Pull Ups
3) 6 Rounds of
5x DB 1-arm Snatch (5L/5R) - Increase weight unitl HBD (hard but doable)
3x Box jump for max height
Hip Swivel Stretch
Great Strength Day. Increase the weight as much as possible while keeping good form and range of motion. You should be hitting your top weight at round 4 and continue that weight throughout. Increase if you have to, but try not to drop down. The rear dealt fly are a new addition to a reglected area. Use these 6 reps as more of a mobility drill rather than a strength building exercises. You should get through those 6 reps quickly...it shouldn't be a struggle. We've been hitting the box jump quite a bit. Continue to increase the height and challenge your athleticism. Box jump for height (rather than box jumps where you do them as fast as possible) make you feel like an athlete again.
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