Workouts

Workouts February 5 – February 11

MONDAY – chest/arms/core

  • Bench press 4 x 8,8,8,10 (75 and 65#)
  • Incline DB press 4×8-10 (35s) + seated hip flexor raises (legs straight out front raise up and down) 4×20
  • 3×10 landmine bar press + 3×20 alternating bicep curls (DBs)
  • 4×10 floor DB press + seated wide chest + bicep curls (lighter, curl arms simultaneously – I used 15s for 20 reps)
  • 4×12 HRPU + 4 x 20 cable bicep curl (hand release pushups)
  • 4×15-20 cable fly + 20 weighted hollow rocks
  • 3 rounds:
    • 15 burpees
    • 15 ball slams 20#
    • 30 weighted Russian twists (25#)
  • Finish w 10 mins weighted vest walk @ 3.6 pace, 8.5 incline; followed by 10 additional mins walking hills faster pace

TUESDAY- legs

  • 80 lunges around track
  • Front squats/back squats 10/10 @ 65, 75, 85, 95#
  • goblet squat 3×15 @60# (try to get half your BW!); 2 X 20 50# lighter burnout
  • Stepups 4×12 25# DBs + 20 e leg glute pushdowns (use assisted pullup machine and add all the weight)
  • Lunges – 3 x 15 e leg (30s)
  • 3×10 heavy butt blaster + 20 elevated hip bridges + 15 ham curls heavy

Then I finished with going through a few tracks of SPRINT on the indoor cycle bike to flush the legs ~ 15 mins

WEDNESDAY – back

  • Landmine bar row 2 warmup sets then 4 x 12 60#
  • Single arm DB row + single arm landmine bar row 4 sets each 10-15 reps work up in weight each round
  • Full extension BAND PULLUPS 4 x 10-12 (as many reps as you can) + straight arm pulldowns 4×15-25
  • Inverted BW row 3×10-12 + plate bicep curl 3 x 25 (25#)
  • 3×18 Weighted back extensions 35# + close grip pulldowns 3×10-15
  • Wide grip cable row(rear delt focus) + face pulls 3×12-15 each

Finish with 20 mins cardio – I did hills walking with weighted vest 10 mins on 10 mins off

THURSDAY – active rest/cardio – teach sprint (30 mins)

FRIDAY – shoulders/cardio

  • 4 ROUNDS FAST:
    • Bear crawl forward and back about 10 steps in each direction
    • 20,15,12,10 LANDMINE bar press
    • 20 KBS 35,40,45#
  • 4×12-15 Barbell upright row(45#) + Single arm press heavy 4×8-12
  • 3 rounds 20 Lateral/forward raise, 15 external cable rotation, 15 hitch hikers
  • finish with RPM!!! (45 mins indoor cycle hiit training)

SATURDAY –  hot yoga 90 mins

SUNDAY – cardio/core/HIIT

  • 30 mins SPRINT (les mills)
  • 10 mins walk w weighted vest @3.5 pace 8.5 incline
  • 10 mins walk without vest 4.1 pace 8.5 incline
  • 3 rounds:
    • 400 meter run fast
    • 20 burpees (crossfit style, chest to ground)
    • 20 weighted hollow rocks (10#)
  • then: 3×20 v ups
  • 2×25 back extensions (on the floor)
  • 10/10 pistol squats
  • 15 butterfly situps (BFSU)
  • 50 weighted bicycle crunches
  • 25 tuckups

 

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