Today is the first day back in a while. Make sure to moderate your
intensity. Don't have performance expectations that you might have had
per break. Just go by feels and be happy to be moving.
Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.
Do either days workout if you are just doing the one days workout.
Don't feel like you have to do the squat day, especially if your legs
are sore. The first day will be a lower day and the second an upper.
Part 1
3 Rounds
5-10 Pull ups
5-10 Push ups
5-10 squats
5-10 back ext
Part 2
Front Squat
Build to a tough single in 8ish sets
Part 3
3 sets
18 Banded KBS
Rest 60 sec
Part 4
3 sets
max reps of (Consider Stopping at 20)
Hamstring curl on a swiss ball
Rest 60 sec
Part 5
15 min
20 Alternating reverse lunge wall balls
Run 0.25 mi or row 500m or bike 1000m
20 sit ups
Part 6
100 banded good mornings
TB/ The Next Day
Today is the first day back in a while. Make sure to moderate your
intensity. Don't have performance expectations that you might have had
per break. Just go by feels and be happy to be moving.
Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.
Do either days workout if you are just doing the one days workout.
Don't feel like you have to do the squat day, especially if your legs
are sore. The first day will be a lower day and the second an upper.
Part 1
3 Rounds
5-10 Pull ups
5-10 Push ups
5-10 squats
5-10 back ext
Part 2
Bench to a tough single in 8ish sets
Use a spotter
Part 3
Floor press
3 sets of 8
Rest 60 sec
Part 4
Dumbbell Skull crushers
3x8
Rest 60 sec
Part 5
In 16 min see how far you can get
40 alt dumbbell snatch
40 ring rows or bent over rows
30Dumbbell Burpees
30 Pull ups or ring rows
20 Devils press
20 pull ups
See how far you can get in the 16 min. You will likely not finish.
Part 6
3 sets
20 sumbbell side bends per side
20 1 arm dumbbell rear delt raise (non stop)
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