Phase 1, Week 1, Day 1:
500m row in 1:39
20min SMR/stretching
20min mobility/activation
3 rounds per tri-set:
Eccentric front squat: 3 at 135lb at 5:0:1
Bilateral squat jump and stick: 3
Resistance band half kneeling anti-rotation hold: 0:35 per side
Eccentric bench press: 3 at 115lb at 5:0:1
Eccentric heel drop: 5 per leg straight leg, 5 per leg bent knee
12 ab wheel roll-outs
Eccentric landmine deadlift: 5 at 135lb at 5:0:1
Eccentric chinup: 5
Half kneeling cable chop: 8 per side at 100lb
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