SS Protocol
Warm up: freestyle jump-rope 3 mins, 3-4 max broad jump attempts
Lifts:
3x5 Front Squat -add 5lbs
3x5 Press -add 5lbs
Chin-ups: 3 sets to failure or lat-pulldown machine 3 sets of 10
Metcon: 5 rounds, do max reps for each exercise then cycle to next exercise when you reach failure...try to match previous round or 1-2 less reps per round
-Ring dips (don't let triceps go below parallel w/ floor)
-Knees to elbows
-Standing K.B. high pull w/ 53
-JD
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