Warm-Up
Mobility - Shoulders, wrists & hips Dynamic - General Warm-Up Activation 2 rounds of: Tempo Goblet Squats - 10 x 3 second bottom hold CrossOver Symmetry Rev Flys - 15x OH 1 arm DB Walk Turf (right down / left back) - 1x Workout A A1 - BB/KB Front Squat - 5 x 8 A2 - Turkish Get Up - 5 x 1 (right & left) Workout B "Circuit" - Work for 15 minutes B1 - Seated Cuban DB Press - 10x B2 - Heavy Sled Push - 1 length B3 - BB Inverted Row - MMF B4 - Sprint 1x Down and Back Core Finisher Tabata - 8 rounds V-Up , roll over, Superman, roll over repeat
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Warm Up
general flex Dynamic/activation- 20:10 8 rounds jump rope 20:10 plank reach throughs Strength 1 (Push/pull) 7 minutes AMRAP 6-12 reps-go heavier as circuit continues A1) DB and SB bench press A2) underhand grip back rows (can use db or bb) 3-5 PERFECT push ups Strength 2 (Push/pull) B1) 10-12Lowering hamstring drops (hook feet under db rig) SLOWLY Lower B2) 10-12/leg Pistol progressions Use the box to lower body down and stand all the way up B3) 5 BOX JUMPS (fast and work on spring) 4-5 sets Strength 3 (push/pull) C1) 45 lbs plate STRICT sit ups (6-12) C2) use same plate and do 6/leg back lunges (WITH ADDED WEIGHT in hands or behind back) C3) Stir the pot (20-30/side) Finisher (time dependent) 100 RUN 1 pull up 100 m RUN 2 pull ups 100 m RUN 3 pull ups |
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September 2017
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