SW Active – April. 19

Wk 3/4 – April. 19/2021
Monday – Fsq Int + % + Upper Int/Varied + Hypertrophy
A. Front Squat, work to a challenging set of 4
B. Front Squat, 4 reps @ 85-90% of A x 3 sets, 3 min
C1. Seated DB Arnold Press, @ 20×0, 10 tough reps x 3 sets, 10 sec
C2. Pullup/Weighted,Negative/Weighted/Inverted Row/Ring Row x 3-4 sets, 1min *coach prescribe appropriate
D1. Seated DB Lateral Raises, @ 10×0, 15 reps x 3 sets, 10 sec
D2. Tall Kneeling Banded Tricep Pull-Downs @ 11×1, 15-20 reps x 3 sets, 1 min
E. 2 min AMRAP Pushups
F. 2 min AMRAP Supinated Grip Ring Row
*E/F if you have time

Leave a Reply