Cycle: Strength + Base Endurance (Week 1)
Monday, November 11, 2019

Prep
3 Rounds
10 Barbell Hip Thrusters
8 Mobility Wall Squats
20′ Banded Sumo Walk (Each Direction)

Strength
Every 2 Minutes For 8-10 Rounds
Work up to a heavy 3-rep max tempo back squat
Begin @ 55% of Back Squat and Increase Over the Course of 8-10 Rounds Until You’ve Reached a Max For the Day.
3 Second Negative on Each Squat.

Strength Conditioning
4 Rounds
50′ Broad Jumps
50′ Double Kettlebell Front Rack Lunges
10 Double Russian Kettlebell Swings
Rest 2 Minutes After Round 2

Core
4 Sets
8-10 Weighted Hang Leg Raises

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