Tuesday, January 28, 2024

A1)Barbell back rack split squat.

2020 x 7/side x 2 sets

heave three warm up sets and use the same weight as last week for the 2 working sets

A2)3 point kb row.

x8/side x 5 sets

same weight as last week's final set for all working sets [5]

B)Strict Pull Up Waveload.

Minute 1= 5 reps

Minute 2 = 3 reps

Minute 3= 1 rep

Minute 3 = 5 reps [more than minute 1]

Minute 2 = 3 reps [more than minute 2]

minute 3 = 1 rep [more than minute 3]

look to use the same weight as last week per set

C)Workout.

Complete as many rounds and reps as possible in 4 minutes @ a tough output:

2 T2B

4 devil press 35/25# per hand

8 db reverse lunge steps 35/25#/hand

rest 1:00

x3 rounds

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