Warm-Up5 Minute of Squat Patterning & Shoulder Mobility
6×2 Power Snatch – From Blocks @70%
Then;
5 Sets
3 Front Squats @75%
6 PullUps
9 PushUps
Then;
4 Rounds
15 Calories on Skierg
12 DB Snatches (Alternating Arms)
10 PushUps
Then;
3 Sets
15 TrapBar Deadlift @60%
15 Tricep Pushdowns
Then;
2 Sets
25 Leg Press
STRETCH
Warm-Up100 Calories -Assault Bike @Easy Pace
WorkUp to a 5-Rep OverHead Press (Strict)
Then:
5×2 Overhead Press @115% of 5Rep
Then:
5 Sets
6 KB Clean & Press- 6 PullUps –
10 Purposeful Breaths and repeat
Then:
3 Sets
15 Frontal Raises, 15 Reverse Flys, 8 Ball Slams
Then:
Tabata Row:
20 Seconds Max Effort, 10 Seconds Recover x8
Then:
2 Sets
20″ Weighted Plank – 20 GHD Extensions
Cool Down
Stretch & Mobilize
“No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable.”
-Socrates
Warm-Up
1000 M Row & 2Sets of 10 Bulgarian Split Squats
Work-Up to a Heavy Deadlift (Keep the lifts integrity)
Then:
3×2 3″ Deficit Deadlifts with 75% of the HS (Rest 2 minutes between sets)
Then:
5 Sets of
6xHanging Leg Raises- 2xKB Armour Complexes (2 Cleans/1Press/3Squats)- and 3 Burpee PullUps
rest 90″ between sets
Then:
3 Sets:
15 KB Swings – 10 Kneeling Dumbbell OverheadPress
Then:
2 Sets of Waiter Carries- Dips Near Failure
10 Minute Mobility/Stretch
Note: The way you practice is the way you’ll perform it,;so ensure proper technique, stay conservative and keep every lifts structural integrity intact.
You won’t get super fit over night- it’s a consistent process… So trust it and enjoy it.
I generally reserve the word “fitness” for a family of interrelated movement cultures that are unique in their metrics of understanding “fitness.” I also reserve the word “fit”- for a family of organized and structured musculatures that are inherently universal in their aesthetic appeal. It includes abdominal muscularity and hypertrophic muscles of the torso, certainly, but extends to other forms and physiques that are “in dialogue” with the traditions of being in “jacked,” “in shape,” or “fit.”
In my organic perspective- fitness and looking good share a positive correlation and can both be realized with both hard work and dedication.
I am a Powerlifting Strongman who Crossfits regularly and enjoys the art of Bodybuilding, but whos roots stem from Martial Arts.
I’m a man of leisure, a cigar/Whiskey enthusiast -an intellectual(sometimes), a lover and a friend!
This blog will primarily consist of random thoughts, and simplified/free programming.
MENS SANA IN CORPORE SANO & #Movewpurpose
MoveWpurpose 