May 26, 2024

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


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



Glute Bridges

3 x 20 (Progressive)


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

May 26, 2024