Volume Month Week 3
Exercises this week:
1-Squats
2-Deadlifts
3-Bent Over Row
4-Push Press
5-Chin Ups
6-Close Grip Push Ups
7-Weighted WallBall Ab Mat Situps
8-2km Ski Erg
Leave Squats and Deadlifts to the last of your WODs for the week if you can, choose 3, 4, 5, 6 or 7 first at the beginning of the week. The Finisher of the week with Squats and Deadlifts will ensure a maximum hormonal release which will boost your strength and recovery.
Use 1RM from previous Test last week and perform 60% of that weight. 10 rounds, 10 reps.
Body weight exercises will be for Max Reps and then 10 rounds of the Max Reps performed.
Complete with Accessory GHD Back Extensions of the same number of Wall Ball Ab Mat Situps Performed.
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