5/3/1week 2
Back Squat set one, 3 reps at 70%
set two, 3 reps at 80%
set three, 3 reps at least at 90%
Conditioning
21/15/9 reps for time of
Advanced: Dumbbell jump squat, M40/F25lbs
Ring dips
Intermediate: Dumbbell jump squat, M30/F15
Dips
Beginner: Dumbbell jump squat, M20/F8
Bench dips
Finish with handstand practice, 10 kick ups
this might be obvious, but what's a dumbbell jump squat?
ReplyDeletehttp://www.youtube.com/watch?v=Sx0i5a9mXoE
ReplyDeleteThanks :) I ended up googling it and the video had the dumbbells at shoulder height, so that's what I did...hope that was ok too.
ReplyDeleteTime was 4:11 at 7.5lbs (why doesn't my gym have 8lbs, I don't know!?!?) and bench dips. Back squat was 60/70/80 (5 reps at 80)
125/145/165 5 reps @ 165
ReplyDelete6 min on the nose. 25lbs.... strict ring dips until it killed me then :jump intos.
Danielle,
next time hold them like you are going to do a clean.... i think joeys link is one you should look at.