BJJ in Chicago
Livin' la vida bomba
- Joined
- May 27, 2006
- Messages
- 2,916
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Thursday, May 12th, 2011
Week 7 Lower
1. Kneeling Jumps (holding med ball or w/ barbell on back): 5x5.. up to 95
2. Squat: 75% x 7, 80% x 5, 85% x 3 or more
3a. Supine Hip Thrust (shoulders & feet elevated): 3x15
3b. Stability Ball Plank (Ball Under Arms, Feet On Bench): 3x45 seconds
4. DB Reverse Lunge, front foot elevated: 2x12x40s
5. Bike Sprints 10x 10w/20r
Week 7 Lower
1. Kneeling Jumps (holding med ball or w/ barbell on back): 5x5.. up to 95
2. Squat: 75% x 7, 80% x 5, 85% x 3 or more
3a. Supine Hip Thrust (shoulders & feet elevated): 3x15
3b. Stability Ball Plank (Ball Under Arms, Feet On Bench): 3x45 seconds
4. DB Reverse Lunge, front foot elevated: 2x12x40s
5. Bike Sprints 10x 10w/20r