Tuesday, 13 June 2023

Strength & Accessory:

Front Squat:

3 Tempo Front Squats x 5 sets @65% of 1RM

- Tempo = 3 second negative and 1 second standing (contraction) portion

- Rest as needed between sets

Weighted Strict Chin Up (Supinated):

5 Strict Weighted Pull-ups x 5 sets @50% of 1RM

- Rest as needed between sets

Conditioning:

2 Sets

21-15-9

Kettlebell Front Squat (2x53/35) or Dumbbell Front Squats (2x50/2x35)

18-12-6 Calorie Echo Bike

- Rest 1:1 between sets