We in week 3 of a 4 week cycle. We are going to focus on strength with multi-joint lifts and increase our fitness level with the circuit. Perform a dynamic warm up prior to your workout and a static stretch post workout. Have a great week!
Monday: Total Body
2 Board Press: 4x2 @ 90% of 1RM
Squats: 4x2 @ 90% of 1RM
Circuit:
Dumbbell Bench Press: 8 reps
Pistol Squats: 3 reps each leg
Renegade Rows: 5 reps
Glute-Ham Raise: 10 reps
1 Arm Lat Pulls: 10 reps
Triceps Extension: 8 reps
Biceps: 10 reps
Perform 2 rounds of this circuit. Go as heavy as possible with perfect form. Don't go to failure!
Tuesday: Warm up with a 1 mile run. Perform a dynamic warm up. Perform prowler or sled sprints for 40 yards immediately followed by 5 tire flips, 10 burpees, 20 mountain climber and 50 reps with a weighted jump rope. Rest for 2 min. Perform 10 rounds. Run 1 mike. Stretch!
Wednesday: Total Body
Double Overhead Kettlebell Press: 4x2
Straight Bar Dead Lift: 4x2 @ 85% of 1 RM
Circuit:
1 Arm Dumbbell Bench Press: 8 reps
Pistol Squats: 5 reps each leg
Weighted Pull-Ups: 2 reps
Reverse Lunges: 5 reps
T-Bar Rows: 8 reps
Bar Push-Ups: max reps
Biceps: 10 reps
Perform 2 rounds of this circuit. Go as heavy as possible with perfect form. Don't go to failure!
Thursday: Warm up with a 1 mile run. Perform dynamic warm up. Find a hill or steps. Perform 10 pull-ups at the bottom of the hill. Sprint to the top of the hill and perform 10 push ups. Run back to the bottom. Repeat for 10 rounds. Rest as needed. perform a 1 mile run and then static stretch.
Friday: Total Body Circuit
30/30 30 sec. of work then 30 sec. of rest
Kettlebell Snatch rt. arm
Kettlebell Snatch lt. arm
Ring Push-Ups
Burpee Pull-Ups
Prowler or Sled Sprint
Push Press Squats
Hanging Leg Raises
Perform 4 Rounds with as little rest as possible
Saturday: 7 mile run
Sunday: Rest and go to church
Have a great week! NO EXCUSES!
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