Strength

APR

21

Thursday


Workout:
Row/Ride 10-20 minutes to warm up
3x5 Wall Squat (strict stance, hands high)
3x15 Squat
Then:
1x10 Goblet Squat @ 53#
1x10 Goblet Squat @ 60#
1x10 Goblet Squat @ 70#
Then:
3x6 One-leg DL (3 each side @ 53-70# KB held on same side as support leg)
Then:
Dead Stop Squat (FS): 3 reps @ 60% 1RM
3 reps @ 70% 1RM
2x2 @ 75% 1RM
Then:
6x2 @ 85-90% 1RM (use 40-60# chain)
Rest ?enough? between sets
Then:
4x (30sec Work/30sec Rest) Split Jump
Rest 2 minutes
4x (30sec Work/30sec Rest) Frog Hop
Rest 2 minutes
4x (30sec Work/30sec "Rest") Push Press
Then:
Cool Down


Notes:

Dead Stop FS, Split Jump, Hop, Push Press:
Johnny, James, Jason, Paul = Dead Stop Squats @ 135#, 155#, 165#, 200#


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