6/15/2015

WarmUp50 Calories Assault Bike

2×15 Bulgarian Squats (body weight)

2×10 KB Swings

Then:

In 12 Sets Find a heavy Double Pause BackSquat (2 second pause) (maintain absolute tightness at the bottom)

Then:

3×3 Back Squat with 85% of Heavy Pause Double

Then:

5-10 Sets:

3 ChinUp

6 PushUps

9 Goblet Squats

Rest 30 Seconds & Repeat 

Then:
3 Sets:

250 M Row 

Rest for 1:00 & Repeat

Then:
3 Sets

10-12 Lat Pulldown

6-10 Dips

50 Paces- Farmers Walk

Then:
Stretch and recover properly

   

 

I 6/5/2015

Warm-Up50 Calories on Assault Bike, 2×15 Leg Extension 

WorkUp to a Heavy 3-Rep Back Squat 
Then:
Every Minute for 10 Minutes perform 1 Squat with 85% of your 3-Rep. (10 singles)

Then:
5 Rounds

X12 Walking Lunges (weighted)

X8 Dumbbell Snatches

X4 Burpees

Rest 45 Seconds & Repeat

Then:
3 Sets

X10 Weighted Bulgarian Squats

X15 KB Swings

X20 PushUps

X25 Calorie Row

Then:
6 Rounds:

2:00 Run- 1:00 Walk

Then:

Recover and Stretch

  

6/5/2015

Warm-Up50 Calories on Assault Bike, 2×15 Leg Extension 

WorkUp to a Heavy 3-Rep Back Squat 
Then:
Every Minute for 10 Minutes perform 1 Squat with 85% of your 3-Rep. (10 singles)

Then:
5 Rounds

X12 Walking Lunges (weighted)

X8 Dumbbell Snatches

X4 Burpees

Rest 45 Seconds & Repeat

Then:
3 Sets

X10 Weighted Bulgarian Squats

X15 KB Swings

X20 PushUps

X25 Calorie Row

Then:
6 Rounds:

2:00 Run- 1:00 Walk

Then:

Recover and Stretch

  

5/26/2015 

Warm-Up3x2 Turkish GetUps & 2×250 M Row

Then:

Work Up to a Heavy Back Squat (3″ Pause)
Then:

4×4 With 80% of the Heavy Pause Squat

Then:

4 Sets

X12 Bulgarian Lunges

X4 Weighted ChinUps (challenging)

X8 Aggressive Ball Slams

Rest 60″ Between sets

Then:
3 Sets

X10 KB Front Loaded Lunges (alternating)

X10 TRX Rows

Rest 30″ Between Sets

Then:
:30 Seconds on – :30 Seconds off x8

Assault Bike (80-85% intensity)

Then:
2 Sets

Farmers walk – 50 paces (heavy)

Weighted Plank x 20-30″

STRETCH