Friday, October 7, 2016

Prehab

Foam Roll Lats
2×10 Single Leg Romanian Dead lifts
2×15 Good Mornings with Barbell

Warmup

Strength

20 Rep Back Squat!  

Notes: Last one! Go for it. Have a goal weight in mind (that’s reasonable… Based on your training you could’ve added a potential 70lbs to the first week with this lift.  If you are new to this cycle start at 60-65% of your one rep max. As always, Mechanics take priority over load.

-then-

Narrow Grip Bench Press

3X3 @80%
2X2 @90%

Conditioning

21-15-9
Thrusters
Bar Facing Burpees

Notes: L1: 55/35, or DB 15/10
L2: 75/55
Rx: 95/65
Rx+: 135/95

Cool Down