Home Gym
1200
Convict Conditioning
Push Ups - 12/8 - progression standard is 20/20
Supported Squats - 25/15 - progression standard is 30/30/30; jump to L5 Full Squats work to 30/30
Pull-up - 5 - work to 8 then add a second set of 5
Bent Leg Raise - 15/10 - progression standard is 30/30/30
Short Bridge - 25/25
Straight Bridge - 10/10 - keep working on these, work to 20 reps on the first set; progression standards is 40/40/40
Handstand Hold - 29 sec - beginner is 30 sec, work to 1 min, progression standard is 2 min
Deadlift
Every 3 minutes for 18 minutes (6 sets)
Set 1 - 8 reps at 50% (155#)
Set 2 - 6 reps at 60% (185#)
Set 3 - 4 reps at 70% (205#)
Set 4 - 2 reps at 80% (225#)
Set 5 - 2 reps at 80% (235#)
Set 6 - 2 reps at 80% (235#)
Programming was from CFG which followed this with DT.
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