We started a mini strength cycle this week that will last for two weeks. The focus here is low volume and keeping the heart rate low. We can think of it as a bit of a deload for the ol ticker. Expect the volume to increase along with the more conditioning sets in a week and a half. The focus is top end power right now.
Bench Press/Weighted pull up
8-1 /1-8
At heaviest weight possible complete 8 bench press and 1 weighted pull up, Then 7 and 2, 6 and 3 and so on until you get to 1 bench press and 8 weighted pull up. There is no time component to this set but try to have it done in a timely manner (sub 10 minutes)
Box Jumps
30 jumps at 30" for time
Also, endurance programming will be implemented starting on Monday the 15th.
55/16, 65/16, 70/16, 75/10, 80/strict, 85/butterfly, 80/kip, 90/kip
ReplyDeleteBox Jumps: 2:30