SATURDAY
WEIGHTLIFTING
DL – 5 sets on a 3:00 INT
6@65, 4@70, 2@75, 2@75, 2@75%
*use same number as last week (your conservative goal 1RM)
CONDITIONING (practice) – EMOM 30:
min 1) 12 (6/6) Lateral Step Ups
min 2) 1 Wall Walk (if too easy hold in upright position longer)
min 3) 12 RKBS
min 4) 10 Ring Rows
min 5) 24 Alt Russian Twist
min 6) :30 D Ball Hold
*goal: can go up in weight but not back; goal for every movement is range of motion over weight
SUPPLEMENTAL TRAINING
2 sets:
15 SL Seated Leg Curl e/s
15 Reverse Hyperextensions
15 Walking Lunges e/s