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 mobilize
Part 2] Complete Full Body Mobility video
Part 3] Complete upper body activation video
4.1- HEAVY | 4 sets of 4-6 reps: Incline Chest Press
4.2 MODERATE | 3 sets of 10-12 reps: Incline Push-Ups
4.3 LIGHT | 3 sets of 20 reps: Banded unilateral Chest Flys (each side)
Part 5 | Complete the following chipper for time:
- 50 Alternating KB Swings
- 40 Lateral Lunges [weighted or unweighted]
- 30 Russian Twists [weighted or unweighted]
- 20 Sprawls
- 10 Man Makers
- 600m Run/Row or 20 Burpees
- 10 Man Makers
- 20 Sprawls
- 30 Russian Twists [weighted or unweighted]
- 40 Lateral Lunges [weighted or unweighted]
- 50 Alternating KB Swings
Hannah’s time: 19:10
35lb swings
20lb man makers
35lb barbell lateral lunges
18lb KB Russian Twists
600m run
Up Next in Session A | Week 3
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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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Week 3 | Workout 15 | Shoulders + Arm...
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: Supinated Grip Curls
4.2 MODERATE | 3 set...
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