Front Squat (off 105kg max)
5 x 58, 68kg
5 x 79kg
3 x 89kg
1+@ 100kg x 4
Trap Deadlift (off 227.5kg max)
5 x 75kg
5 x 125, 148kg
5 x 170kg
3 x 193kg
1+ @ 216kg x 3
SuperSets + 30# weight vest
- Squat -4x20
- Walking Lunge - 4x20(r/l)
Double Leg Bound - no weight vest
- 3x20
Side to Side Hop - 10" bar
- 3x20
Seated Calf Raise
8 x 45, 70, 105, 115, 115#
Fire Hydrants 2x100 (r/l)
Prowler Pushes - 20yds. down/back
- 1x +90, 160, 210# (full recovery between)
Ready for 3 days of rest and stretching prior to this Sunday's Amish Country Roubaix bike race. I'll be competing in the 50k.
5 x 58, 68kg
5 x 79kg
3 x 89kg
1+
Trap Deadlift (off 227.5kg max)
5 x 75kg
5 x 125, 148kg
5 x 170kg
3 x 193kg
1+ @ 216kg x 3
SuperSets + 30# weight vest
- Squat -4x20
- Walking Lunge - 4x20(r/l)
Double Leg Bound - no weight vest
- 3x20
Side to Side Hop - 10" bar
- 3x20
Seated Calf Raise
8 x 45, 70, 105, 115, 115#
Fire Hydrants 2x100 (r/l)
Prowler Pushes - 20yds. down/back
- 1x +90, 160, 210# (full recovery between)
Ready for 3 days of rest and stretching prior to this Sunday's Amish Country Roubaix bike race. I'll be competing in the 50k.
Good Luck! Looks like you might be riding in the snow. :)
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