Tuesday:
a1. Jump Rope- x60 x3
a2. Box Jump- 30" x5 x3
b. Front Squat-
warm ups
185x5
210x3
240x5
c. Hack Press- 270x12 x4
d1. Leg XT- 150x15 x3
d2. Walking Lunge- bw x20/leg x3
Wednesday:
a1. Jump Rope- x60 x3
a2. Chest Pass- 16# x7 x3
b. Incline Fly- 35x15 x3
c. Bench-
warm ups
210x5
235x3
265x5
d1. Reverse Grip Smith Bench- 110x10, 130x10, 150x10, 170x10, 190x10
d2. Rear Delt Raise- 25x15 x5
e. TRX Pushup- x20 x3
Tonight:
a1. Jump Rope- x60 x3
a2. Seated Box Jump- 30" x5 x3
b. Power Snatch-
bar xthousands *hip snatch
65 xhundreds *hip snatch
95x1 *hip snatch
95x3
115x1 x5
c1. Independent Pulldown- 50x15 x4
c2. Wide Grip Cable Row- 140x12, 160x10, 180x8, 200x8
d. Single-Arm Smith Row- 70x10 x3
e. Chins- bw x12+5+3
f. Partial Selectorized Pulldown- 150x10+10+10
a. Single Arm Machine Preacher Curl- 35x12 x4
b. KB Hammer Curl- 16kg x10 x3
c. Barbell Curl w/fat grips- 75x10 x3
d. Alt DB Curl- 30x10 x3
e. Rope Hammer Curl- 50x15 x2, 50x15 drop 35x15 drop 20x15
f. Pushdown- 75x15 x4
g. Selectorized Machine Dip- 230x10 x3, 230x10 drop 190x10 drop 150x9
h. BTN DB XT- 25x15 x3
Alphabet soup today.
Monday-
a. Low Box Squat (13")-
bar x10 x2
135x5
225x5
275x3
295x3
315x3
345x1
375x1
b. Wide Leg Press, Paused- 4pps x12 x3
c. Back XT- bw+45 x20 x3
d. Leg Raise- bw x15 x3
Tonight:
a. Speed Bench, Rotatin Grips- 155x3 x9
b. Dumbbell Bench- 90x20 x3
c. Seated Lateral Raise- 20x15 x3
d. Parallel Grip Pulldown-
160x10
180x10
200x8
220x8
e. Hammer Row- 180x12 x3
f. Cable Exteral Rotation- 30x10 x3
This may be trivial, but could you explain how you box squat?
[quote]AquaCruzer wrote:
This may be trivial, but could you explain how you box squat?[/quote]
