Warmup:
15 min hip/ ham/ lower back and ext. work
5x300M rower sprints
15 pistols each leg
Main:
Speed squats (no box and pause for 1 second at bottom of 1st rep) : x10, x5, x3, x2, then 75% x 2 x 10
Speed deads w/ light bands: x5, x3, x1, then 75% x 1 x 9
Assistance and core:
Hypers: 3x25 with 300#
5 x max L-sits into 10 ghd situps AFAP
Heavier sled runs till shirtless - serious...like 5 or more plates
AODoin'it!!!
also, im getting a log, axles and different bars to play with
No comments:
Post a Comment