This is more of a recovery week. Keep in mind that this is our 12th week and we will test our main lifts this Saturday. Nutrition is key. Flexibility is just as important so dont rush the warm up nor stretching afterwards.
Warmup:
1 x 800M + 6 x 200M ERG
Work on pistols bet. : accumulate 50 reps
Main:
Front Squat: x 15, x 10, x 5, x 3, x 2, x 1 ( do not find a max)
Then hit 75% max reps of todays weight ( not till failure)
Assistance & core:
Banded Good Mornings: 5x50
hypers: 3 x 25 using +300#
Accumulate 3 weighted plank
Finish:
5 x 50m Prowler runs using 90# (go at 80%)
AODeload
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