WARMUP — 3 SETS Back Extensions: 25 reps Walking Lunges: 1 minute NEXT 4 WEEKS: Conjuagte Method 1, 1, 1, 1, 1, 1 reps working to a 1-Rep Max Front Squat Max to Back Squat Max...
2 SET SUPERSET WARMUP Back Extensions: 15-20 reps Weighted Crunches: 20 reps (25lb plate) CONJUGATE LOWER BACK MAX EFFORT WORK Use 3,3,3,3 reps till its a 1,1,1 equaling rep max Check forms especially on Good Mornings...
BACK SQUAT *No belt ; Work to a 1 Rep Max *1,1,1,1,1,1,1 CHEST & BACK WARMUP PUMP — 4-6 SET SUPERSET Feet Elevated Push-ups: 20-30 reps *Use a deficit (Push-up rack or dumbbells) V-BAR Pull-ups: 10-20...
FRONT SQUAT *Work up to a 1 Rep Max with a 10 second pause *1, 1, 1, 1, 1, 1 reps WARMUP PUMP Push-ups: 100 Reps Band or Rope Face Pulls: 3 sets of 20...
[vc_row][vc_column][vc_column_text] WARMUP: 3 SETS GHD: 20 Reps Bands pull aparts 20 reps FRONT SQUAT Up to a single w/ quick pause, again to single bands SNATCH With 3 count pause at knee Singles till a MAX...