12 x 2 Box Squat @ 50% 1RM + Purple bands
8 x 1 Deadlift @ 50% 1RM + Quaded Purple bands
5 x 2 Plyo Hamstring Drops @ 20kg
4 x Box Jumps from the knees - increase height with each jump
Between each jump:
15 x Crunch
15 x Oblique Crunch (each side)
15 x Atomic Situps
Since the lads are currently in a strength cycle, I decided to introduce them to slightly modified version of Alex's workout from last Monday. For those who want to put in 100% during PT it's great session, they learn something about themselves and reap the rewards from training to their full capacity. For those who just want to go through the motions though and think that no one is noticing, well you reap what you sow and everyone knows why.
During our lunch break three of us did a slightly modified version the afternoon session.
3 x 9 HSPU to max depth
3 x 12 Ring Dips
3 x 15 DB Rolling Tricep Extensions
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