This week we are changing thing up. We'll call this a re-load week. It's definitely not a deload week. We will train Monday, Wednesday and Friday. Use Tuesday and Thursday to swim. Saturday can be a medium distance run at an easy pace. Take Sunday off as usual. Always perform a dynamic warm-up prior to training and a post workout static stretch. Here we go! Good Luke!
Monday: You will need to find a hill or steps, 50 yards long. I will have a video of us performing this workout on this blog this week. At the bottom of the hill or steps, perform 5 push press squats, 5 alternating renegade rows, 10 push-ups and 5 power pulls. Sprint to the top of the hill or step then walk down. Repeat for 5 rounds. Use heavy kettlebells.
Wednesday: Tabata for 10 rounds for each exercise:
1. Dead Lift with your body weight on the bar:
2. Dumbbell Bench Press with 1/2 your body wt. Ex. If you weigh 240, use 60 lb. dumbbells.
3. Alternating Renegade Rows with 1/2 your body wt.
4. Band Push downs
5. Band Curls
6. Band Lateral Raises
Friday: Tabata for 10 rounds for each exercise
1. Prowler or Bag Push Sprints
Run 1/4 mile
2. Double Cleans: Use 1/2 your body weight
Run 1/4 mile
3. Push-Ups on Kettlebells
Run 1/4 mile
4. Pull-Ups
Run 1/4 mile
Mountain Climbers
Alternate Floor wipers and Get Up Sit-Ups
Let me know how the workouts went. Please leave comments. Thanks!
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