Warm up
15,12,10
OHS -- naked 0-bar
Situps
Hyperextensions
Bardips
pull ups
Work out as we will generously call it
3, rounds
Spectrum Squats (Vern Gambetta)
30 second isometric hold at parrallel >>Isometric
6 reps OHS -- naked o-bar >>Resistence
6reps air squats-- fast >> Dynamic
8 reps jumping air squats >>Ballistic
8 reps Glut-ham raise
10 minutes on the treadmill
Core
1x20
4 way neck machine
cable crunches
cable push pull
hyperextensions
hip march
Subscribe to:
Post Comments (Atom)
Posts
No comments:
Post a Comment