April 16, 2016
SATURDAY; 1:30PM
WARMUP: Jump rope x 50 reps; Squat 135 lbs x 10 reps
SQUAT / PLYOMETRIC JUMPS (3′ recovery)
225 lbs x 5 reps x 4 sets
225 lbs x 10 reps x 1 set
(10 double leg jumps and 30 single leg jumps between each set)
SHOULDER COMPLEX ( 50 lb bar; 3 sets x 5 reps; no recovery)
Seated Muscle Snatch
Behind the Neck Press (Snatch Grip, seated)
Behind the Neck Press (Clean Grip, Seated)
Savickas Press
Bradford Press (standing)
Push Press
BENCH PRESS
40 lb dumb bells – 3 sets of 15 reps
SHRUGS
3 sets x 15 reps
NOTE
- Body Weight 174 lbs
- AM Heart Rate 46 bpm
- Reduced frequency of training is due to 10 week old German Shepherd who arrived 3 weeks ago – increased daily walking, stair climbing, general activity and reduced sleep.
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