Week 2 of 12
*I hope you all are adjusting well to the volume of strength work; We will continue adding intensity/volume next week, then a LEGIT deload on Week 4 (May 2nd-May 7th). Keep up the great work!
A. Front Squat
*Set 1 – 3 reps @ 50%
*Set 2 – 3 reps @ 60%
*Set 3 – 3 reps @ 70%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 85%
Rest as needed between sets
B. With your 1-RM Strict Press, accumulate 2 minutes in an Overhead Hold. Record the time it takes you to complete this.
*If last week took you over 5 minutes, subtract 10% of the weight for today. If last week took you under 3 minutes, add 10% of the weight for today.
C. Three sets, not for time of:
Barbell Curls x 8-10 reps @21X1
Banded Tricep Extensions x 12-15 reps
(This can be completed before or after the conditioning for today)
3 Minute Assault Bike @115 of 10 Minute Max Cals Pace*
Rest 90 seconds
*Look to go a bit slower than you did last week, but maintain consistent RPM/Wattage/Cals for all sets