Thursday 20140904 Training Session

Strength Day

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Warm-up:

Cyborg Strength Warm-up

(see sidebar)

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Baseline:

1. Box Squats, back, 5x3
2. Box Squats, front, 5x3
3. Push Press, 5x3
4. Bench Press, 5x5
5. Box Pulls, 5x3

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Mandatory Accessories:

1. Superset 5x
   5 band resistance pull-ups
   10 band resistance dips
2. Weighted sit-ups, 3x10
3. Good mornings, 5x5

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Optional Accessories:

1. Swim 250m, fins, kick only
   Swim 250m, fins, CSS
   Swim 250m, no fins, CSS
2. Leg extensions, 3x8
3. Glute ham raises, 3x8
4. Calf raises, 3x8

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Motivation