Monday 7-6: Vertical Pull, Horizontal Press, Squat Pattern for Strength
A. Weighted Ring Pull-ups x 5 BW-10-15-20-25-30-35-40-45
B. Weighted Dips x 5 - BW-10-15-25-25-25-25-25
Rest 5 min
10 -> 1 of 60# KBS and Goblet Squat w/ 10 Ab wheel b/t each round - 10:29
Wednesday 7/8
A1. Pendelay Rows x 10 - 115-135-155-165-175-185
A2. Press x 5 - 45-75-95-105-115-125-135(6)
Rest 5 min
B. 100rep BS in as few sets as possible - 135# (2 sets: 60+41 w/ 1:10 rest b/t - total time 7:20)
C. Hanging leg raises - 5 x 10; rest 1:30-2:00
Saturday 7/11
A. EMOM for 20 min
Odd - 10 GS - 100# DB
Even - 10 COVP Pull-ups
B. EMOM for 20 min
Odd - 15 DL - 135#
Even - 15 Push-ups
No comments:
Post a Comment