Tuesday, April 17, 2018

 
A) Back Pause Squat for load:
 #1: 5 reps
 #2: 5 reps
 #3: 5 reps
 #4: 5 reps
 #5: 5 reps
Every 2 min for 10 min. 2 sec pause at the bottom. 65%, 70%, 75%, go up based on how it feels for sets 4 and 5.
Today, the weights will be light. This is the start, so let’s build our foundation the right way. Focus on moving very well today on each and every rep, and focus on your concentric speed (standing up with aggression). Controlled on the way down, and aggressive on the way up.
 
B)  3 RFQ:
16 Front Rack Reverse Lunges @ 35% of 1RM FS
18 Russian Kettlebell Swings
20 Weighted AbMat Sit-Ups
Rest 2:00 between sets.
KBS & Sit Ups unbroken, can increase load each set. Move from one exercise to the next with focus on quality of movement. Rest 2 minutes between sets.

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