Tuesday, January 21, 2024

A1)Barbell back rack split squat.

2020 x 5/side x 3 sets

heave two warm up sets and use a weight that is 10-20# heavier than last week

A2)3 point kb row.

x6/side x 5 sets

heavier then last week across for all sets

B)Strict Pull Up Waveload.

Minute 1= 3 reps

Minute 2 = 2 reps

Minute 3= 1 rep

Minute 3 = 3 reps [more than minute 1]

Minute 2 = 2 reps [more than minute 2]

minute 3 = 1 rep [more than minute 3]

**look to start heavier than last week

C)Workout.

Complete as many rounds and reps as possible in 3 minutes of:

4 pull ups or CTB

8 db goblet squats 70/55#

12 double unders

rest 1:00

x4 rounds

look to get the same reps/rounds each time as best you can