A) STRENGTH
1) Seated Dynamic Box Jumps: 1/5 x 3, every 60s.
2) Sumo Deadlift against a band: 3/6 x 3 @60% of 1RM from 10/21 + band resistance, every 60s.
– reset reps
– take 3 sets to build to work set then 6 work sets.
3) Forward + Reverse Lunges: 1/3 x 16 each (forward + backward = 2 reps). Rest 45s.
L1: DB Split Squats: 3 x 10 ea. Rest 60s.
4) Weighted Plank with plate on back: Max Load x 30s. Build over the course of 6 sets.
B) EXTRA CREDIT
– Global Foam Roll Quads x 60s each
– Half-Kneeling Biphasic Hip Flexor Stretch x 60s each
– Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale
Barbell club meets at 6:30pm
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