Omegafit Primer
3 Sets For Quality:
10 Jerk Grip Overhead Walking Lunge Steps
10 Bent Over Rows
Back Squat Waves (Week 4/4)
Set 1: 6 Reps
Set 2: 4 Reps
Set 3: 2 Reps
3 Minutes Rest
Set 4: 6 Reps
Set 5: 4 Reps
Set 6: 2 Reps
3 Minutes Rest
Set 7: 6 Reps
Set 8: 4 Reps
Set 9: 2 Reps
This is based off our cycle 5-Rep Back Squat benchmark completed in Week 2. For these waves, we have three weights: Lighter (6 reps), Moderate (4 reps), and Heavier (2 reps). Each successive wave, we add a small percentage. Complete the 6-4-2 reps *not* for time, but move with a purpose. Keep the sets to a short break, and make this challenging. This is the fourth iteration of this rep scheme, with a new wave to be introduced after the de-load week.
Conditioning
“Dopamine”
Every 5 Minutes x 5 Rounds:
20/12 Calorie Row
10 x 10 Meter Shuttle Sprints
15/10 Calorie Bike
Accessories Body Armor
3 Giant Sets:
20 Barbell Good Mornings
15 Dumbbell Bench Press
Rest 2 Minutes Between Sets.
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