Day 1
Exercise Set 1 Set 2 Set 3
Jump Shrug/High Pull/Front Squat/Tall clean
Squat 50x 5 60x 5 70x 5
Bench Press 50x 5 60x 5 70x 5
Deadlift 65x 5 75x 5 80x 5
Clean 50x 5 60x 5 70x 5
Woodchoppers 10 10 10
Abdominals & Stabilizations
PNF/PARTNER STRETCH
This is Day 1 of the Rajah Summer Training Program. Since the team just finished up with Spring Ball, this week is pretty light. Everything is based off your 1-rep max. For example; set 1 of your squats is at 50% of your max, set 2 is 60% and set 3 is at 70%. The same follows for all your other lifts except for your deadlifts. I take your percentage for your deadlifts from your squat max, so you need to adjust accordingly. Make sure you warm up and do Jump Shrugs/High Pulls/Front Squat/Tall Clean before any core lifts. Remember to stretch after.
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