Warm Up: Row 300m then 2 rounds

  • 12 lunges
  • 10 T Push-ups
  • 15 KB Swings

Mobility

  • Foam Roll Thoracic 
  • Hip Opening Stretch against wall

Weight Training

Add 10# to your working max from last cycle (90% 1RM), percentages based off of new working max. 

Front Squat- (% off new working max)  70% x 3, 80% x 3, 90% x max reps (at least 3, not to failure, i.e. 9RPE max)

Workout

Barbell Good Morning: 3 x 10 @7-8RPE, 2:00 rest

GHD Sit-Up (weighted if possible) 3 x 15, 1:00 rest

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