Tuesday- January 28, 2014

Westside

Week 5

-Dynamic Effort Lower

Box Squats

15" box

Straight Bar

55% + bands

10 sets x 2 reps

-Conventional Deficit (1 mat) Deadlifts  + bands

7 sets x 1 rep

-Stiff Legged Deadlifts
3 sets x 5-8 reps

-GHRs 

3 sets

-Reverse Hypers

3 sets 

ABS

-5 sets AB Wheel

-3 sets static ABS

-5 sets back extensions

Endurance

100m sprint

10x

Row

100m sprint

1 minute rest

12x

Swim

100m sprint

1 minute rest

10x