Part 1] LISS
3-5 minutes Walk, jog, bike, row just to increase blood flow before we start to mobilize
Part 2] Full Body Mandatory Mobility
Part 3] Lower Body Prep + Activation
Part 4] STRENGTH
4.1 HEAVY | 4 sets of 4-6 reps: Suitcase Squats (any tool)
4.2 MODERATE | 3 sets of 10-12 reps: DB Curtsey Lunges (each leg)
4.3 LIGHT | 3 sets of 50 reps: Banded Frog Pumps
Part 5] Conditioning
Complete 4 rounds for time with little to no rest, set a steady pace you can maintain:
- 400m Run/Row
- 14 Clean + Jerks
- 14 Shin Hugs
- 14 Wall Balls
- 14 Single Leg V-Ups
- 14 KB Swings
Up Next in Session A | Week 3
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Week 3 | Workout 12 | Chest Day
Week 3 | Workout #12 | Chest Day
Part 1] Low Intensity Steady State [LISS]
3-5 minutes Walk, jog, bike, row just to increase blood flow before we start to mobilizePart 2] Complete Full Body Mobility video
Part 3] Complete upper body activation video
4.1- HEAVY | 4 sets of 4-6 reps: Incline ...
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Week 3 | Workout 13 | Back day
Part 1] Low Intensity Steady State [LISS]
3-5 minutes Walk, jog, bike, row just to increase blood flow before we start to mobilizePart 2] Complete Full Body Mobility video
Part 3] Complete Upper Body Activation video
4.1 HEAVY | 4 sets of 4-6 reps: Unilateral Bent Over Supported Row [each si...
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Week 3 | Workout 14 | Posterior Chain...
Part 1] Low Intensity Steady State [LISS]
3-5 minutes Walk, jog, bike, row, just to increase blood flow before we start to mobilizePart 2] Complete Full Body Mobility video
Part 3] Complete Lower Body Activation video
4.1 HEAVY | 4 sets of 4-6 reps: Stiff Leg Deadlift
4.2 MODERATE | 4 sets ...
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