11/30/20
Endurance Training Cycle Phase 1 – Microcycle 3 – Monday
Squat x 3 @ 90% 1RM
Squat x 8 @ 75% 1RM
Squat x 5 @ 80% 1RM
Press x 3 @ 90% 1RM
Press x 8 @ 75% 1RM
Press x 5 @ 80% 1RM
Weighted Pullups x 3 @ 90% 1RM
Weighted Pullups x 8 @ 75% 1RM
Weighted Pullups x 5 @ 80% 1RM
Lever/Planche negative holds 3 x 5
Breakdown
Same as last time, but just a quick note about the levers and planches, these holds should be starting to look more like slow controlled falls with maybe sustained holds at a 70 degree angle. If not, it might be needed to add in more volume.