Warmup: 3 Sets
12 Band Resisted Dead Bugs (6/Side)
10 Tempo Dumbbell Squats (5/Side)
8 Pausing Frog Bridges
aim to build upon last week
Back Squat Waves (Week 2/2)
Set 1: 4 Reps 80%
Set 2: 3 Reps 86%
Set 3: 2 Reps 92%
3 Minutes Rest
Set 4: 4 Reps 86%
Set 5: 3 Reps 92%
Set 6: 2 Reps 98%
3 Minutes Rest
Set 7: 4 Reps 92%
Set 8: 3 Reps 98%
Set 9: 2 Reps 104%
Power Clean and Jerk
Every 90 sec x 5 Sets:
3 Power Cleans
1 Split Jerk
Conditioning
3 Rounds:
50 Air Squats
10 Power Clean & Jerks (135/95)
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