5 sets for loads
A1. High Bar Back Squat @ 30X0; 4-6 reps; 10 sec rest
A2. DB Walking Lunges @ 1010; 6 reps/leg; 10 sec rest
A3. Jumping Air Squats @ 10X0; 15 reps; 120 sec rest
A4. Supinated Strict Weighted Chin Ups @ 31X1; 3 reps; 10 sec rest
A5. Chest to Bar Kipping Chin Ups unweighted - 6 reps; 10 sec rest
A6. Kipping Chin Ups unweighted - 9 reps; 120 sec rest
post loads/reps/notes to comments
get air on jump squats, work on explosion, hands behind head at all times
warm up well and start hard and heavy for A1 and A4. Prepare to drop weights to fit into rep range. The goal is intensity.
@ 30X0 = tempo: 3 secs to lower weight, no pause at bottom, explode back to the starting position, and no pause between reps.
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