warm up 3 rounds of 10 leg swings (both sides) 2 lunge twist (both sides) 10 jump squats 8 back ext or hyper reverse work work up to a 1 rep box squat 3x6 wide stance box squats 3x6 sumo...
Work up to a 1 Rep max Bench *Oct 6th competitors- work up to 1st & 2nd attempts Straight arm pull downs 4x15-20 Single arm DB floor press 4x15-20 Landmine Rows 4x15-20 then: Farmer carry 4x50ft burpee ball slam 4x10...
Strength Work
Max Effort Squat- work up to a 1 rep max effort squat
3x10-15 reverse hyper or back extensions
Then 5 rounds of:
5 back squats @ 50%
10 kettlebell swings
10 dumbbell reverse lunges
Garage Gym Barbell WARM UP 20/10 jumping jacks jump rope air squats STRENGTH WORK: 1) ME Box Squat with bands or chains *substitute ME work with 3-4 rounds of: 3x10-15 reverse hyper 3x40 forward monster walks & backwards 2) 3...
WARM UP 4 rounds of: ball slams tricep skull crushers STRENGTH WORK 1) ME floor press *make sure touch elbows to soft matt on floor 2) Then 2 sets of 15 dumbbell floor press 3) Then 3 rounds of: 15...
1) Bench 5x5x65%, then work up to a 2rep max 2) then 5 rounds of: 30 secs: skull crusher 10 secs: rest 30 secs: kettlebell high pull 10 secs: rest 30 secs: inverted pull up 10 secs: rest 30 secs:...
Friday's Upper Body Work: 1) Dumbbell Bench Press 3xMax Effort Reps *ideally use a weight that you can get 8-10 reps 2) Then 3 rounds of: 12 Tricep Extentions 12 single arm bent over rows 12 shoulder side raises 12...