We are starting a 4 week strength phase. We will still train in a circuit fashion but focus on lower reps and heavier weight. Always perform a dynamic warm up prior to training and a static stretch after. Let's have a great week!
Monday: Upper Body
1. Bench Press W/Chains: 7,5,3
2. T-Bar Rows: 5,5,5
3. Decline Dumbbell Bench Press: 7,5,3
4. Dumbbell Rows: 8,8,8
5. Kettlebell Double Overhead Press: 7,5,3
6. Lateral Raise; 10,10,10
7. Barbell Triceps Extension: 8,8,8
8. Barbell Curls: 10,10,10
9. Triceps Push Downs: 10,10,10
10. Dumbbell Curls: 10,10,10
Perform 3 rounds with as little rest as possible. Do not go to failure and no forced reps.
Tuesday: Speed and agility day: Set up 10 cones in a zig zag pattern in a 50 yard area. Start at cone one. Sprint to cone 2 and perform 1 burpee, then to cone 3, 1 burpee on so on until you complete the course. When you reach cone 10, bear crawl back to the start. Perform 5 rounds.
Wednesday: Lower Body
1. Squats W/Chains: 7,5,3
2. Glute-Ham Raise W/Bands: 10,10,10
3. Weighted Pistol Squats: 4,3,2
4. Leg Curl: 10,10,10
5. Kettlebell Front Squats: 7,5,3
6. Kettlebell Swings W/Bands: 10,10,10
7. Standing Calf Raise: 50,50,50
8. Seated Calf Raise: 25,25,25
9. Roman Chair Sit-Ups: 20,20,20
10. Hanging Leg Raises: 20,20,20
Perform 3 rounds with as little rest as possible. Do not go to failure and no forced reps.
Thursday: Interval Day Today we will perform sprint intervals. If possible, perform these on a track. Sprint the straights and jog the curves for 1 mile. Walk one lap to recover. Sprint the curves and job the straights for 1 mile. Walk one lap to recover. On the straights, sprint 50m, walk 50m and job the curves. Perform 1/2 mile in this fashion.
Friday: Total Body
30/30 3 rounds
1. Push Press Squats
2. Power Pull
3. Push-Ups
4. Renegade Rows
5. Push-Ups
Tabata 20/10 4 rounds
1. Bag Push or Prowler Sprints
2. Pull-Ups
3. Tire Flip
4. Burpees
5. Rope Climb
6. Tire Flip
30 sec. continuous: 6 rounds
Hanging Leg Raise
Planks
Saturday: Run 5 miles
Sunday: Got to church and rest
Email me with comments at scott@pro-performance.net
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