Phase 1 Training - Day 3

A1. High Bar Back Squat 1 - 1/4 @ 40x1 8, 8, 6, 6, 4 Rest 2 minutes

(Down to the bottom, up to parallel, back to the bottom then up)

165 x 8 / 175 x 8 / 185 x 6 / 195 x 6 / 205 x 4

A2. GH Raises with Bands @ 10x0 10 x 5 Rest 2 minutes

(Used plates over head as the band idea did not work)

+ 10 / + 10 / + 15 / + 15 / + 20

B. Barbell Forward Lunges @ 1010 20 steps x 4 Rest 2 minutes

145 x 20 / 145 x 20 / 150 x 20 / 150 x 20

C1. DB Step Up 35#/ Hang Alternating - 20" in 45 seconds, Rest 1 minute

13 / 13 / 14

C2. GHD Situps 20 unbroken x 3 Rest 1 minute

20 / 20 / 20