Happy Birthday Jason!
Strength:
6 sets X 6 reps at 70%
Rest up to 2 minutes between sets
Calculator:
If last week’s squats were all easy, and you had zero problem with any reps, you may add 10lbs this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add 5lbs. If you could not complete all sets, could not walk because you were so sore, then do not add weight.
Conditioning:
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Then 3 rounds of:
5 pull-ups
10 push-ups
15 squats
6 sets X 6 reps at 70%
Rest up to 2 minutes between sets
Calculator:
If last week’s squats were all easy, and you had zero problem with any reps, you may add 10lbs this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add 5lbs. If you could not complete all sets, could not walk because you were so sore, then do not add weight.
Conditioning:
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Then 3 rounds of:
5 pull-ups
10 push-ups
15 squats
1 round is 400m run, and 3 rounds of 5 pull,10 push,15 squat
