Wednesday - 7/2/14
1) Back Squat
5 rep. max. - 15 mins. to find
5 hard reps. but NOT to failure
At least 5 sets but no more than 7 sets. If you reach 5 RM before 5 sets drop 10# and complete remaining sets at that weight.
2) Pull-Ups (strict) - Start with an all-out set and then cut a rep in each consecutive set for a total of five sets. Must have at least 3 rep. max with any band or else substitute ring rows with same set/rep. scheme. Superset pull-ups/ring rows with back squats.
Tabata Kettlebell Step Up
The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the lowest reps performed in any of the intervals.
Box height = leg at 90 degrees
Posted on Tue, July 1, 2014
by Mark Putnam