PREHAB
3 rounds of:
300m Assault Bike
STRENGTH
Back Squats - 4 sets of 6-10 reps at less than or equal to 70%of your testing week weight.
:80 seconds rest between sets
*Tempo on each rep is 4 seconds down and 1 second up.
4 sets of:
7 strict Pull ups
:30 seconds rest
10 Backward stepping Lunges (5 each leg)
:60 second rest
*Break up the Pull ups as much as needed to complete the 7 reps.
*Have the bar in back rack for the lunges.
4 sets of:
5 full reps/5 top half/5 bottom half/5 full reps: Lat Pulldown
:30 seconds rest
:60 seconds rest
4 sets of:
10/12/15/18 Leg Extensions
:15 second rest
10 Concentration Curls (each arm)
:15 second rest
4 sets of 10 Seated Row
:60-:90 seconds rest between sets
*Not going for max weight, focus on the squeeze back of your shoulders.
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