Strength10:00 easy jog/bike
3 x 5 Wall squat
3 x 10 Squat
2 x 10 each OH reach, Chest openers
3 x 5 Goblet Squat
3 x 5 Wall squat
3 x 10 Squat
2 x 10 each OH reach, Chest openers
3 x 5 Goblet Squat
Then:
Deadlift Strength Ladder
10 reps @ 95#
9 reps @ 115#
8 reps @ 135#
7 reps @ 155#
6 reps @ 175#
5 reps @ 195#
4 reps @ 205#
3 reps @ 210#
2 reps @ 215#
1 rep @ 220# x 3
Between each rung of ladder, complete:
Bench Press Ladder
10 @ 55#
9 @ 65#
8 @ 75#
7 @ 85#
6 @ 90#
4 @ 95#
3 @ 100#
2 @ 105#
1 @ 110# x 3
Then:
Heavy weighted pull up on rings
1 @ 20#, 26#, 30# x 2
Heavy weighted pull up on rings
1 @ 20#, 26#, 30# x 2
Then:
Max set pull ups (no weight)
Cool Down
Athletes: Ben, Michael, Lee
