Workout: For Time 50 Toes to bar Perform 15 Push Ups every time you break Strength: 10-9-8-7-6-5-4-3-2-1 Bench press (135) Hang cleans (135) Barbell on back rack step ups (20 inches, 135) Mobility: Quads, Hips, and Hamstrings
Today is a Rest Day for the program! Here is your Mobility!
Today is an active rest day for the program! Pick one of the following: Option 1: 5:00 Warm up jog Then 1:00 High pace run 1:00 Warm up pace jog x 10-12 Intervals Option 2: 60 Minute yoga class Option 3: Light swim or row for 30 Min, every 5 Min do a 30 Second [...]
Body Work: 1) DB Overhead Press: 3 x 5 Reps, rest 1 min 2) Barbell shrugs with calf raise: 3 x 10 Reps with a 3 second hold at the top of shrug, Rest 1 min 3) Dumbbell Front with lateral raise: 3 x 10/10 Reps, rest 1 min 4) DB Powell raises: 3 x [...]
Body Work: 1) DB Flys: 3 x 20 Reps, rest 1 Min between sets 2) DB Bench Press: 10 x 10 Reps, rest 2 min between sets 3) Incline barbell bench press: 3 x 15 Reps, 2-3 Min rest between sets 4) Decline barbell bench press: 3 x 10 Reps, 2-3 Min rest between sets [...]
Body Work: 1) Back squat: 20-15-10-8-6, rest as needed 2) Single leg machine leg presses: 1 Set of 40 each leg, superset with lunges 3) DB walking lunges: 1 x 30 Each leg 4) Heel Drives: 4 x 20-30 Reps, rest 1:00 between sets 5) Hanging med ball hamstring curls: 4 x 20 Reps, rest [...]
Body Work: 1) Wide Grip Barbell Skull crushers (tricep ext.): 4 x 10 Reps, rest 1 min 2) Barbell curls: 4 x 10 Reps, rest 1 min 3) Banded Tricep pull downs: 4 x 10 Reps, rest 1 min 4) Barbell Spider Curls 4x10 rest 1 min 5) Single DB overhead tricep extensions: 4 x [...]
Body Work: 1) Bent over Dumbbell row: 3 x 10 Reps, rest 1 min 2) Wide grip strict pull ups: 5 x failure, rest 2 mins 3) Deadlift: 5 x 1 Rep, rest 2-3 mins 4) Kneeling banded lat pulldown: 3 x 12 Reps, rest 2-3 mins 5) Good Mornings: 3 x 10 Reps, rest [...]
Today is a Rest Day for the program! Here is your Mobility!
Today is an active rest day for the program! Pick one of the following: Option 1: 30-45 Minute light jog Option 2: 60 Minute yoga class Option 3: Light swim or row for 30 Min, every 5 Min do a 30 Second hollow hold and 10 Push-ups
Workout: For Time 40-30-20-10 Strict press Dips Push ups Anchored straight leg raises Mobility: Shoulders and Spine
Body Work: 1) DB Overhead Press: 3 x 6 Reps, rest 1 min 2) Barbell shrugs: 3 x 10 Reps with a 3 second hold at the top of shrug. Rest 1 min 3) DB or cable lateral raise: 3 x 10 Reps, rest 1 min 4) Plate Front shoulder raise: 3 x 10 Reps, [...]
