Strength
Bench Press - 1x5@65%, 1x5@75%, 1x5+@85%
60x5
70x5
75x12
Back Squat - 1x5@65%, 1x5@75%, 1x5+@85%
80x5
90x5
105x20
Accessories
Stirct Pull Up - 3x8
Body weight
Bulgarian Split Squats - 3x8
Body weight
Pull ups were fairly easy will add 5-10kg next week, split squats were very easy will add 10-20kg next week.
Rest 1 hour
Conditioning
15 minute AMRAP
7 Burpees
14 Wall ball 9kg/10ft
21 Double unders
9+14 Rxd
Decided before i started to pick a pace and try and maintain it for the full 15 minutes. At the end of the 15 minutes i wasn't gasping for air but was out of breath, for a change it was muscular fatigue slowing me down instead of my lungs. I was unbroken through out apart form a couple of trips on the DU's
Bench Press - 1x5@65%, 1x5@75%, 1x5+@85%
60x5
70x5
75x12
Back Squat - 1x5@65%, 1x5@75%, 1x5+@85%
80x5
90x5
105x20
Accessories
Stirct Pull Up - 3x8
Body weight
Bulgarian Split Squats - 3x8
Body weight
Pull ups were fairly easy will add 5-10kg next week, split squats were very easy will add 10-20kg next week.
Rest 1 hour
Conditioning
15 minute AMRAP
7 Burpees
14 Wall ball 9kg/10ft
21 Double unders
9+14 Rxd
Decided before i started to pick a pace and try and maintain it for the full 15 minutes. At the end of the 15 minutes i wasn't gasping for air but was out of breath, for a change it was muscular fatigue slowing me down instead of my lungs. I was unbroken through out apart form a couple of trips on the DU's
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