Thursday Group Strength and Conditioning

Back Squat 10X3 @75% of 1RM

*Use the same weight for all 10 sets

Front Squat 3X3 @75% of 1RM

*Use the same weight for all 3 sets.

Strict Pull-Up 4 sets of:

0 Pull-ups: 3-5 reps. Controlled Negatives, jump up control down. No bands!

1-3 Pull-ups: 5 reps. Max reps on your own every set, then finish up remaining sets with partner helping in sticky point.

5+ Pull-ups: 10 reps. Normal speed up and down. If unbroken, add weight.

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