Strength & Conditioning - Session 9

November 6, 2015

 

Workout 

 

1a - Barbell Split Squats X4

 

Reps 8 - 50kg

 

1b - Single Leg Box Jump X4

 

Reps 6 - each leg

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1 min rest between each set

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2a - Eccentric Pull Up (10 sec Lower) X3

 

Reps 5 - 5kg

 

2b - Dumbell Romanian Deadlift X3

 

Reps 12 - 34kg

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1 min rest between each set

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3a - TRX Back Pull X3

 

Reps - 12

 

3b - Hamstring Raise (10 sec hold) X3

 

Reps - 5

 

3c - Kettlebell Swing X3

 

Reps - 15 - 20kg

 

3d - Kneeling Woodchop X3

 

Reps - 10 - 10kg

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1 min rest between sets

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