Day 7
Marcus Souza
•
55
•
FOcus
VOLUME
Main Program
VOLUME
75% Of your 5 rep max
- Squat 5x3
- Strict Press 5x3
- Hang Clean 2x4
(Rest period 2-3min between sets)
Finisher
Pull-ups:
- 3x6 (add one more pull up each week until you reach sets of 10.
Then maintain a 3x10 set count throughout the remainder of the program)
Core: 5 Rds
- 10 Supermans
- 10 Single Leg V-ups
(Rest as needed in between rounds)
Circuit: 4 Rounds
90 secs on, 60 secs off
- Plank Push ups
- Jump Lunges
Timing
10
Mins
Warm up/DROM/Warm Sets
35
Mins
Work Out
10
Mins
Cool Down
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