/var/www/html/wp-content/themes/Divi/single.php Chicago Transit Authority | Woodshed Strength and Conditioning

Warmup: V 3.4
Chalk: Unracking Weight

Strength: Squat
Men work to 75% x 5, 80% x 3+, 60% x 12
Women work to 70% x 5 x 2, 75% x 5-8

Assistance (Btw Sets):
Ab work: Hollow Rocks, 3-5 sets of 10
Upper Back: DB Rows, 3-5 sets of 10

Conditioning: Sprint Sets of
Farmer’s Bars (110/70)
Prowler Push (100/50)
Lot Sprint