Body Work: 1) DB Flys: 4 x 20 Reps, rest as needed 2) DB Bench Press: 9 x 9 Reps, rest 90 seconds between sets 3) Incline BB Bench Press: 3 x 15 Reps, 2-3 Min rest between sets 4) Decline BB Bench Press: 3 x 10 Reps, 2-3 Min rest between sets Core Work: [...]
Body Work: 1) Back squat: 5 x 3 Reps, rest as needed 2) Single leg machine leg presses: 4 x 20 Reps, superset 3) Db walking lunges: 4 x 20 Reps, rest as needed 4) Narrow pulsing half squats: 4 x 20 Reps, rest 1 min Stand with your feet as close together as possible Squat [...]
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
Body Work: 1) Dumbbell Bent row: 3 x 10 Reps, rest 1 min 2) Wide grip pull ups: 5 x to failure, rest 2 mins 3) Deadlift: 5 x 3 Reps, rest 2-3 mins 4) Single arm DB row: 3 x 12 Reps, rest 2-3 mins 5) Good Mornings: 3 x 10 Reps, rest 2 [...]
Warm-Up: 3 Sets 10 Air squats with a 3 sec hold at bottom 10 Touch downs 10 Arm over/unders 50 Meter Butt kicker 50 Meter High knees :60 Jump rope Workout: For Time 18-15-12-9-6-3 DB Thrusters (35lbs DBs) Single arm db Power snatches (35lbs) Anchored Straight Leg Raises Mobility: Quads, Hips, and Hamstrings
Warm-up 3 Sets 5/5 High Kicks 10 PVC Good Mornings 10 PVC Overhead Squats 10/10 PVC Hip Swings Workout: 5 Rounds 2:00 As many rounds as possible 15 Cal row Max Strict weighted Pull Up Rest 2 Minutes Mobility: Chest, Shoulders, and Spine
Body Work: 1) DB Overhead Press: 3 x 8 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 raises: 3 x 10 Rest, rest 1 min 4) Plate Front shoulder raises: 3 x 10 Reps, [...]
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
Body Work: 1) DB Flys: 3 x 20 Reps, rest 1:00 between sets 2) DB Bench Press: 8 x 8 Reps, rest 1 min between sets 3) DB flys: 2 x 12 Reps, Rest 1 min 4) Incline BB Bench Press: 3 x 15 Reps, 2-3 Min rest between sets 5) Decline BB Bench Press: [...]
