Warm up!
Main Set:
Session 1
L3, L2 & L1
5x5 Low Back Squat
5x5 Press
5x3 Dead lift
Then... 3x (1 min Plank, 1 min L-sit, 30 sec Hollow body hold)
3 or more hours later...
Session 2: Progressive stair climb (or run)
L3, L2 & L1:
1min on : 1min off work to rest with each work cycle getting run with increased intensity. So, for example, if you are using a stair mill and you start your work cycle at Level 7 each subsequent work cycle will go up 1 level until you just can't go any more.
Train Hard!
Rayne
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