Monday L2

Murph in Class

Optional Additional Work Sessions

Only do additional training if you’re able to recover for next training session

Consistency before additional workloads, (5 Class workouts > 3 class workouts +

additional work

Back Squats

5,3,1,5,3,1

New Set Every 2:00

Start the first 5 around 55-65% then progressive throughout.

Looking for the second wave to be 5-7% heavier than the first wave.

Trying to finish the final set of 1 between 90-95%

All Percentages are a suggestion. go off of feel, however we are not looking for a 1 rep max

Accessories:

Glute Bridges

3 x 20 (Progressive)

S.s)

GHD Glute ham Raises

3 x 8

Rest 1:30 Between Sets

GHD Back Extensions

3 x 20

Rest 1:00 Between

Back Extensions not HIp Extensions, Glutes stay tight back, rounds and arches