Strength:
Amateur
Squat 3x5 (add 5 lbs)
Shoulder Press 3x5 (add 2.5 lbs to last workout)
Collegiate
Front Squat 5 RM
Shoulder Press 5 RM
WOD:
12-9-6-3
Handstand Push ups
Bar Muscle Ups
Deadlifts 315/225
Note: scale as needed.
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