STRENGTH:
5 x
10-8-6-4-2 Back Rack Bulgarian Split Squat, each side
15-12-10-8-6 Tripod Row, each side
—–NOTES—–
– Perform both at a Tempo of 21×1
– Tempo is read 2 seconds down, 1 second pause, explode up, 1 second pause
– Build through sets to a Heavy Double on BSS, and a Heavy 6 on Row (leave one rep left in the tank). Ideally these are heavier than where you finished two weeks ago.
-Last week of this
CONDITIONING:
——RX——
Every 2:00 x 10 rounds:
30 Double Under
3 Hang Power Clean
3 Front Squat
——FITNESS——
Every 2:00 x 10 rounds:
20 Single Unders
10 Hang DB Cleans
10 DB Squats
