Bench Press – Every 2:30 x 4 Sets : 6 reps @ 60-70% of your 1RM Bench Press 10 DB lat pull over 10 Heavy DB Lat raise You can build in weight on your 4 sets of 6 bench press. Starting weight should be somewhere around 60% THEN.. 15min. to finish… 10-9-8-7-6-5-4-3-2-1 Pull-ups/Body rows…
Squat Clean Every 2min. x 3 Rounds: 12/9 Calorie Assault Bike 3 Squat Cleans Rest 1min. (Add some weight) Every 2min. x 3 Rounds: 12/9 Calorie Assault Bike 2 Squat Cleans Rest 1min. (Add some weight) Every 2min. x 3 Rounds: 12/9 Calorie Assault Bike 1 Squat Clean *Your goal today is to slowly work…
EMOM x 12mins1st – 12 -15 Empty Barbell Hang Muscle Snatch2nd – Row 25sec @ high Effort3rd – Leg raises Then.. Strength 1-1/4 Barbell Strict Press; 10,10,10,10 Every 2:30min. This should feel light. Focus on hitting all 10 reps for each set with a little bit left in the tank at the end of your…
Week 2 We are going to spend the next few weeks focusing on single leg (unilateral) strength. You are going to balance out the strength between your stronger and weaker sides. You are going to see an increase in muscle size. And you are going to feel way stronger when you go back to traditional…
We are going to spend the next few weeks focusing on single leg (unilateral) strength. You are going to balance out the strength between your stronger and weaker sides. You are going to see an increase in muscle size. And you are going to feel way stronger when you go back to traditional back squats…
30min @ easy to moderate pace 200m Run 15 Elbow to Tall Plank 15 Air Squats Row 250/200m 20 Flutter kicks 1/1 50 Backward Single Unders (cap yourself at 1min) Then..
Amrap 12min alt 1:1 rds 6 Burpee box jump overs 24/20 8 Hang power snatch 95/65 10 Thrusters *intent is UB rds Directly into 12 min for max thruster from Rack Rest 2 min 5 min max calories (row) Rest 1 min 5 min max calories (bike)
Strength Bench Press @ 85+ Your goal is to try and lift 2.5-5% more weight than last week. Superset Deadlift @85%+ Your goal is to try and lift 2.5-5% more weight than last week. Warm-up 3 reps @ 50% 3 reps @ 65% 3 reps @ 75% 15min. EMOM: Min. 1) 5 Bench Press @82%…
Week 5 Back Squat x 5 Your goal is to try and lift 2.5-5% more weight than last week. Superset… Hang Power Clean x 2 We did 3 rep last week, so lets up the weight a little bit for these 2 reps and go as heavy as you can without any misses. We are…
Cardio Day 10 Strict pull-ups 15 Weighted sit-ups 15/12 cal bike 20 Pushups 400m run Rest 3 min × 4 Then…
