10/05/2015

10/05/2015

5 minute clock
a) 400 meter run
b) lunges x 24
c) hr pushups x 15
d) air squats x 20
e) hr pushups x 15

plank challenge, day 4 - 30 secs

mobility :
a) couch stretch
b) banded hip distraction

 

Back Squat

set 1 - 10 x 60%
set 2 - 8 x 70%
set 3 - 6 x 75%
set 4 - 4 x 80%

 

Front Squat

set 1 - 5 @ 60%
set 2 - 5 @ 70%
set 3 - 5 @ 70%
set 4 - 5 @ 70%

 

Bench Press

set 1 - 10 x 60%
set 2 - 8 x 70%
set 3 - 6 x 75%
set 4 - 4 x 80%

 

extra credit :
- one mile run


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