This weeks training will consists of 3 different workouts. We are going to focus on strength for your upper body on Monday, lower body on Wednesday and a total body work capacity workout on Friday. Each training session will begin with dynamic warm up and mobility exercises. Each training session should end with static stretching and cool down. On Monday, perform shoulder prehab training. Here we go!
Monday: Upper Body Strength Training
Bench Press: 4x5
superset
T-Bar Rows: 4x5
Incline D.B. Press: 4x8
superset
Dumbbell Rows: 4x8
Super Circuit: Perform 3 Rounds
Weighted Pull-Ups: 5 reps
Kettlebell See Saw Press: 5 reps
Up-right Rows: 8 reps
Triceps Extension: 8 reps
Dumbbell Curls: 10 reps
Get Up Sit-Ups: 10 reps
Hanging Leg Raises: 20 reps
Wednesday: Lower Body Strength Training
Squats: 4x5
Glute Ham Raise: 4x10
Super Circuit: Perform 3 Rounds
Pistol Squats: 5 reps each leg
Step ups: 5 reps each leg
Kettlebell Front Squats: 5 reps
Kettlebell Swings: 10 reps
Incline Sit-ups: 20 reps
Floor Wipers: 10 reps each side
Friday: Total Body Work Capacity
Kettlebell Snatch: 10 reps each arm
Zercher Squats: 10 reps
Power Pulls: 10 reps
Push-Ups: 20 reps
Kettlebell Swings: 20 reps
Pull-Ups: 20 reps
Walking Lunges: 20 yards
Rest 2 minutes between rounds
Perform 5 rounds
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