WEDNESDAY
WEIGHTLIFTING
DL – 5 sets on a 3:30 INT
10 @65, 8@70, 6@75, 4@80, 2@85%
*use same number as last week (your conservative goal 1RM)
CONDITIONING (practice) – EMOM 15:
min 1) 16 (4/4/4/4) SA DB HGPCNJK
min 2) 8-12 V Ups
min 3) Rest
*goal: can go up in weight but not back; practice difference between swinging the DB down from overhead or from shoulder on return; control on V Ups is more important than number of reps
SUPPLEMENTAL TRAINING
3 sets:
12 SL Seated Leg Curl e/s
15 Reverse Hyperextensions
12 Walking Lunges e/s