September 13, 2019

FRIDAY 4:00PM

WARMUP  (3 rounds)
DB RDL x 10r x 25 lbs dbs
Jump squat x 5r
Box jump/depth jump x 3r – 20” box

DYNAMIC EFFORT SQUAT
135 lbs x 8r w/u
225 x 5r x 5s (2 min recovery)

DYNAMIC EFFORT DEADLIFT
225 lbs x 3r – clean grip
300 lbs x 3r x 5s- (2 min recovery)

WEIGHTED BOX JUMP
1r x – 25 lbs – 20” box (1 rep immediately after each squat & deadlift set)

HYPERTROPHY CIRCUIT (2 rounds)
Barbell Front squat – 100 lbs x 15r (narrow stance)
Good morning – 100 lbs x 15r
Single Leg Extension – 25r each leg – 10 lbs
Single Leg Curl – 25r each leg – 10 lbs
Calf raise – 20r each leg – body weight

NOTE

  • AM Body weight – 171 lbs
  • Reduced weight increased reps dynamic lifts

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s