JANUARY 18, 2020

SATURDAY 9 AM

+ 8 lbs vest

WARMUP  (1 round)
DB RDL x 8r x 25 lbs dbs
Jump squat x 5r
Box jump x 5r – 24” box

DYNAMIC EFFORT SQUAT
135 lbs x 10r w/u
225 lbs x 3r w/u
250 lbs x 1r x 8s (1 min recovery)

DYNAMIC EFFORT DEADLIFT
225 lbs x 5r clean grip warmup
340 lbs x 2r x 2s
320 lbs x 2r x 3s

WEIGHTED BOX JUMP
24” box +8 lbs vest – 13r (1 rep immediately after each squat and deadlift set)

HYPERTROPHY CIRCUIT (1 round)
Front squat – 100 lbs x 12r (narrow stance)
Split squat – 100 lbs x 12r each side
Good Morning – 100 lbs x 12r

CYCLING (resistance trainer; 50 minutes)

Warmup – 15 mins
40 seconds gradually build power to max effort and cadence to 140 rpm.
Repeat x 4 intervals with 5 min recovery
Cool down 15 minutes

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