Week 5: Day 2

Thursday (12/10):

Warm Up:

400m Run or Row

35 Situps or Tap Down Crunches or Stability Ball Situps

35 Superman Back Extensions

400m Run/Row

35 Situps or Tap Down Cruches or Stability Ball Situps

35 Superman Back Extensions


Main Set: Goal - Build Strength in Endurance on Back Squats & OH Press.

Back Squats:

3 x 10 reps @ 70% of 5 rep max

Rest 2-3 mins in-between*

*If you have not completed your 5 rep max, then complete the following workout instead...

5 reps @ 50% of expected 5 rep max, rest 2-3mins in between

5 reps @ 75% of expected 5 rep max, rest 2-3mins in between

5 reps @ MAX weight


OH Press: (Push Press if that serves you better)

3 x 10 reps @ 70% of 5 rep max

Rest 2-3 mins in-between*

*If you have not completed your 5 rep max, then complete the following workout instead...

5 reps @ 50% of expected 5 rep max, rest 2-3mins in between

5 reps @ 75% of expected 5 rep max, rest 2-3mins in between

5 reps @ MAX weight


Cool Down: 10mins of YOGA

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