INTERMEDIATE 24/05/2019

A. Strength (00:15-00:35)
3 sets of

Station 1 – Dynamic Bulgarian Split Squat x 15 reps each leg @ 10X0
(no need to add load for most people, the goal is to jump the front foot off the ground every rep, so be as explosive as possible)
Station 2 – Barbell Glute Bridge x 10-12 reps @ 21X1 (HEAVY!)
Station 3 – Side Plank x 30-40 seconds each side

B. Conditioning

7 Strict Pull-Ups
14 Push-Ups
21 Kettlebell Swings

21 cal Bike

7 Strict Pull-Ups
14 Push-Ups
21 Kettlebell Swings

15 cal Bike

7 Strict Pull-Ups
14 Push-Ups
21 Kettlebell Swings

9 cal Bike

C. Acessory
Banded Triceps Complex
– Supinated grip pushdown (median head of triceps) x 90s Max Reps
– Neutral grip pushdown (lateral head of triceps) x 90s Max Reps
– Overhead Extension (all three heads + anconeous) x 90s Max Reps
*Try to beat total reps from last week

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