September 28, 2019

SATURDAY 1100 AM

WARMUP  (2 rounds)
DB RDL x 12r x 25 lbs dbs
Jump squat x 5r
Box jump/depth jump x 3r –24” box

DYNAMIC EFFORT SQUAT
135 lbs x 10r w/u
75% – 230 lbs x 5r x 5s (2 min recovery)

DYNAMIC EFFORT DEADLIFT
225 lbs x 1r – clean grip
315 x 1r
97% – 370 x 1r x 1s
85% – 335 x 2r x 4s
300 lbs x 3r x 5s- (2 min recovery)

WEIGHTED BOX JUMP + DEPTH JUMP
1r x – 25 lbs – 24” box (1 rep immediately after each squat & deadlift set)

HYPERTROPHY CIRCUIT (2 rounds)
Single Leg Extension – 25r each leg – 10 lbs
Single Leg Curl – 25r each leg – 10 lbs

NOTE:
AM Body weight – 171.5 lbs

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