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Uncategorized

Week 7 Day 2 – 11/8/12

By admin | In Uncategorized | on November 7, 2012

Warm-Up: 5 min to Work up to a High Box Jump (NOT a 1 RM)

Back Squat

*TM = 90% of New 1 Rep Max

Warm-Up Sets:

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

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

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

Work Sets:

Set 1: (TM x .75) x 5 Reps

Set 2: (TM x .85) x 3 Reps

Set 3: (TM x .95)  x 1+ Reps

Assistance: 5 Rounds

A1. Back Squat x 10 Reps (50% of TM)

A2. Russian Swings x 10 Reps (Heavy)

Core:

3 x 10 Strict Knees to Elbows (or Knees to Chest)

3 x 10 Supermans

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