On each of these sets of work you will be working to failure. The weight should be such that you are failing in the 10-12 rep range.
Strength/Hypertrophy
1a) Back Squat: 3 sets to work to a 6rm, 2X12@80%
1b) Incline Bench Press: 3 sets to work to a 6rm, 2X12@80%
2a) Leg Press: 3x12
2b) Incline Flys: 3x12
3a) Leg Extension: 2x12
3b) Leg Curls or RDLs: 2x12
3c) Calf Raises: 2x12
Short WOD
7 Minute AMRAP
ME Bench Press, 135
ME DB Lunge, 25# each hand
ME weighted reverse crunches, 15#
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