Week 9: Day 2

Thursday (1/7)

Warm-Up:

2 Rounds for PERFECTION

200 m Run/Row

5 Burpees

10 Triceps Pushups

15 Reverse Donkey Kicks

20 Stability Ball Crunches


Main Set:

Front Squats:

3 x 5 @ light weight you used last week, rest 1min in between sets. We are warming up the body, not to tiring it out!!!

Front Squat – establish your 5 rep max that we will utilize over the next several weeks during workouts @ 70%, 75% & 80% of your 5rep max.

SET:

5 reps @ 50% of current 5 rep max (if no 5rep, then estimate what you can lift without too much strain)

5 reps @ 75% of current 5 rep max (should be starting to get HEAVY)

5 reps @ MAX

REST 3-5 mins in between sets.

THEN,

Dead Lifts:

3 x 5 @ light weight you used last week, rest 1min in between sets. We are warming up the body, not to tiring it out!!!


Dead Lifts – this is to establish your 5 rep max that we will utilize over the next several weeks during workouts @ 70%, 75% & 80% of your 5rep max.

SET:

5 reps @ 50% of current 5 rep max (if no 5rep, then estimate what you can lift without too much strain)

5 reps @ 75% of current 5 rep max (should be starting to get HEAVY)

5 reps @ MAX

REST 3-5 mins in between sets.

5 reps @ 50% of current 5 rep max (estimate what you can lift without too much strain)


Cool Down: YOGA

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