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Uncategorized

Week 4 Day 2 – 10/18/12

By admin | In Uncategorized | on October 18, 2012

Back Squat: De-load Week

*TM = 90% of Actual 1 Rep Max

Set 1: (TM x .4) x 5 Reps

Set 2: (TM x .5) x 5 Reps

Set 3: (TM x .6) x 5 Reps

Assistance: Complete three rounds of A, then three rounds of B, then three rounds of C

A. Barbell Lunge x 12 Steps (6R/6L) x 3 sets (rest ~90 sec)

B. Goblet Squat x 8 Reps x 3 sets (rest ~90 sec)

C. Max Vertical Jump x 5 Reps x 3 sets (rest ~90 sec)

Core/Skill Work:

2 min L-Sit (in 2 min accumulate as many seconds as possible in L-sit position)

2 min Max Double Unders

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