Cardio - Morning run, 2 1/2 miles
Strength and conditioning
Mid-level (just above knee) Hang Cleans, low weight
5 sets, 6 reps, 115 lbs, 5 sets, 6 reps, 95 lbs, 6 sets, 10 reps, 65 lbs rest 60 seconds between each set
Grand total of 16 sets
Abdominals
Power tower leg raises super set with weighted crunches
A1 15 reps legs extended, 10 reps knee-ups, no rest
A2 Superset, weighted crunch bench, 20 lbs, rest pause to 40 reps or failure
rest 60 seconds repeat for total of 3 sets
Back/Lats
Wide grip pull-ups
1 set 22 reps, 1 set 15 reps, 1 set 12 reps, 1 set 10 reps, 1 set 7 reps, 1 set 5 reps, 1 set 4 reps
Muscular failure was reached each set
Chest, low-volume
Cable flys, drop sets, 8, 8, 8 reps at 27, 22 and 17 lbs respectively, rest 90 seconds repeat for total of 2 drop sets.
Strength and conditioning
Mid-level (just above knee) Hang Cleans, low weight
5 sets, 6 reps, 115 lbs, 5 sets, 6 reps, 95 lbs, 6 sets, 10 reps, 65 lbs rest 60 seconds between each set
Grand total of 16 sets
Abdominals
Power tower leg raises super set with weighted crunches
A1 15 reps legs extended, 10 reps knee-ups, no rest
A2 Superset, weighted crunch bench, 20 lbs, rest pause to 40 reps or failure
rest 60 seconds repeat for total of 3 sets
Back/Lats
Wide grip pull-ups
1 set 22 reps, 1 set 15 reps, 1 set 12 reps, 1 set 10 reps, 1 set 7 reps, 1 set 5 reps, 1 set 4 reps
Muscular failure was reached each set
Chest, low-volume
Cable flys, drop sets, 8, 8, 8 reps at 27, 22 and 17 lbs respectively, rest 90 seconds repeat for total of 2 drop sets.
No comments:
Post a Comment