Jon See takes the PM Victories
Weightlifting / Strength:
A. Back SqT – 5 singles at 87-93%; athlete specific and for the day..90% being a target #
B. Deadlift – Single from 1” deficit; up to 92.5 of your 1RM DL
C. Ghd back Ext – weighted 3-4 sets of 12-15
Conditioning:
A. 45-60 min row – sustainable pace with a hard effort
Training Options / Accessory Work
A. L- sit Work / Steict t2b work
B. 30 min foam rolling session
C. Crossover symmetry and added scAp strengthening
Running Program:
400m @95+%…. rest 3:30 , then 6×400 at :12-:15 slower than initial 400m – with 1:30 rest period. *walk in between 400’s
– cool down = 1 mile light
A. Back Squat done at 243# x3 singles. Knee was tender so just did 3.
B. Deadlift 265#
C. Back Ext using 15# plate 15×4
D. Row 20min bike 20min.
A. Back Squats all done at 370#
B. Deadlift single at 435#
C. Back extensions done with a 15kg plate, 4×15
D. Rowing- complete
E. Running conditioning- done