One more note, at this point you should be moving to 4 work outs per week.

Warm Up: Your choice of about 2-3 mins of light aerobic activity.
Spend about 10-15 mins on dynamic warm up, make sure to cover hip and shoulder mobility as well as core areas.

Lift: Bench Press, 8-8-8-8

Met Con: 21-15-9 reps of 95lb bench press, Chest to bar chin ups

Endurance: 1:1 work to rest ratio, run 100m, rest, run 200m, rest, run 400m, rest repeat sequence three times straight through.

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