This week we are in week 4 of our cycle. Back to the basics utilizing the weight room and traditional strength training, body weight exercises, kettlebell training and various other implements. This week we will deload and start a new cycles the following week. Remember to always perform a dynamic warm up and a post workout static stretch. Work hard and smart and have a great week! NO EXCUSES!
Monday: Total Body
Dumbbell Bench Press: 2x10
Dumbbell Flys: 2x10
Reverse Hyper: 2x10
Back Extensions: 2x10
Circuit:
Pistol Squats: 3 ea.
Laterial Raise/Bent Over Raise: 10 ea.
Glute Ham Raise: 10
Band Push Downs: 20
Band Curls: 20
Hanging Leg Raises: 10
Perform 2 Rounds
Tuesday: Prowler Sprints and Sled Drag. Set up a prowler and a sled side by side. Attach a rope to the sled (the same length as the prowler sprint) Load both the sled and prowler with ample weight. Sprint with the prowler for 20 yards. Grab the rope and pull the sled to you, i.e. 20 yards. Run 1/4 mile. Set this up as a squad drill. It should be continuous. Repeat for 50 minutes.
Wednesday: Total Body
Kettlebell Overhead See Saw Press: 2x10
Squats: 2x10
Circuit
Body Wt. Reverse Lunges: 10 ea.
See Saw Dumbbell Bench Press: 5 ea.
Leg Extension: 10 ea.
Triceps Push Downs: 10
Biceps: 10
Roman Chair Sit-Ups: 10
Perform 2 Rounds
Thursday: Find a big hill or a long flight of steps. At the bottom of the steps, perform 10 pull-ups. Sprint to the top of the hill/steps. Perform 20 push-ups. Get to the bottom of the hill/steps. Perform 20 rounds. Run 5 miles.
Friday:
Run 1/4 mile
Push Press Squats: 10
Snatches: 10 ea. arm
Pull-Ups: 10
Push-Ups on Kettlebells: 20
Renegade Rows: 10 ea. arm
Perform 2 Rounds
Saturday: OFF
Sunday: OFF Go to Church!
No comments:
Post a Comment