Strength
1A. Overhead Squat - Every 1:30 x 5 rounds x 4 reps (moderate weight)
2A. Back Squat - Every 2:00 x 5 rounds x 3 reps (80% 1RM)
Conditioning
3A. Every 2:00 x 10 rounds
- 2 Power Clean (75#)
- 2 Hang Snatch (75#)
- 2 Overhead Squat (75#)
Accessory
4A. Barbell RDL: 4 sets x 8 reps
4B. Banded Kickbacks: 4 sets x 20 reps/leg
5A. Smith Machine Lunge: 4 sets x 8 reps/leg
5B. Leg Curl: 4 sets x 15 reps
6A. KB Front Squat: 4 sets x 8 reps
6B. Leg Extension: 4 sets x 15 reps
B1. Dumbbell Row: 4 sets of 6-8 reps #smfdbrow #gymmydbrow
Notes: You can do any style row from neutral or below.
B2. Alternating Dumbbell Bicep Curls: 4 sets of 10-12 reps #smfdbbicepcurl #gymmydbbicepcurl
Notes: Increase weight with every set.
C1. Close-Grip Lat Pulldown: 4 sets of 8-12 reps #smfclosegriplatepulldown #gymmyclosegriplatpulldown
Notes: Increase weight with every set while reducing reps if needed (minimum of 8 reps).
C2. Cable Bicep Curls: 4 sets of 12-15 reps #smfcablebicepcurls #gymmycablebicepcurls
Notes: Use a straightbar or EZ bar attachment.
Improve your overall health with Jym Greens - code SADIE saves you 10% on your next purchase! https://glnk.io/r2z4/athlete-sadiemeyer
Designed by: Sadie Meyer, MS, RDN, CPT
