Workout for 9-20-16

Barbell Strength & Stability Development, Deload Week

Front-Racked Barbell Lunges
 12 - 10 - 8 - 6 - 4 – 2

Odd Object Conditioning, Repeated Sprint Efforts

“The Jamal Countdown”
For total time, wall-balls:
23 – 21 - 19 – 17 - 15 – 13

After-Hour Accessory Exercise

Power: 1-rep max handstand push-up (hardest level of the progression; do deficit HSPU with added range if able)
Midline: Sidelying double-leg raises, 3 sets of 15 per side.
Posterior chain: Partner-assisted hamstring curl, 3 sets of 10.

Before class:

  • Calculate 40-50% f-squat 1RM.
  • Wear knee sleeves, wrist wrap
  • Obtain empty bar for warmup

After class:

  • Record workout results
  • Do accessory exercise
  • Clean & return equipment.