Warm up
3 sets
10 banded box step ups per leg, black
10 banded good mornings
Back squat max
Build sets
3 at 5 RPE
3 at 6 RPE
3 at 7 RPE
1 at 8 RPE
3 sets of 1 rep to hit new max.
135
165
185
205
225
245
275 x1
290 x1
300 fail
20 reps at 185
3 sets
10 BB hip thrusts with 3 sec neg
Into
20 seated banded hip abduction
3 sets
5 alternating heavy DB lunges per leg, 70#s
Into
10 alternating split jumps
After every set of squat I did 10 strict pull ups. Did 100 total. Did 10 ub for 9 sets. Last set was 7-1-1-1.
Ross
Hit a new back squat max of 100 lbs.
Hit a new deadlift max of 130 lbs.
Nataly did
Every 5 min for 6 rounds
Run 400m
10 abmat sit ups
6 deadlift 65#
12cal bike
She made every split.
