January 25, 2020

SATURDAY 1030AM

+ 8 lbs vest throughout 

WARMUP  (1 round)
DB RDL x 8r x 30 lbs dbs
Jump squat x 5r
Box jump x 5r – 24” box

DYNAMIC EFFORT SQUAT
135 lbs x 8r w/u
225 lbs x 3w/u
250 lbs x 2r x 4s (1 min recovery)

DYNAMIC EFFORT DEADLIFT
225 lbs x 4r clean grip warmup
340 lbs x 2r x 3s
320 lbs x 4r x 1s

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

HYPERTROPHY CIRCUIT (1 round)
Front squat – 105 lbs x 15r (narrow stance)
Split squat – 105 lbs x 15r each side
Good Morning – 105 lbs x 15r


CYCLING
(outdoor hill;  58 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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