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Back squats & Overhead shoulder press Select a very challenging weight for 5 reps on each movement. Then, do 5 heavy squats followed by 5 heavy shoulder press for a total of 5 sets (5x5) Rest... Then... RDL & Upright DB rows Select a very challenging weight for 5 reps on each movement. Then, do 5 heavy RDL followed by 5 heavy upright rows for a total of 5 sets (5x5) Rest... Then... Leg extension & Side lateral raises Select a very challenging weight for 25 reps on each movement. Then, do 25 leg extensions followed by 25 lateral raises for a total of 3 sets (25x3) Finish with 2 sets of 25 squat jumps
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Then...
3 rounds 100 crunches 1. Romanian deadlift (barbell or 50+ LB Kettle bell) x10 reps Immediately into... 2. Walking lunges with weight (25# or heavier DB or KB) 15 paced down, 15 paces back 5 rounds with little rest Then... 3. 25 Hamstring curls 4. 25 Leg extensions 5. 25 jump squats 4 rounds
This is a 10 to 1 descending ladder. Do each movement strict and perfect. Make each challenging to 10 reps. Then repeat circuit 9 reps each, then 8, and so on to 1. Then.... after a short rest... Work back up to 10 in an ascending ladder for a total of 440!!!! when complete you will have completed 440 total reps. Your upper body should be cooked! Contact me if you have any questions. Go hard, go big, give it all you've got. Time to turn it up a notch! The OW DB Complex is a great finishing circuit to a great week of training. Workout: Dumbbell front squats: 10# x 10 reps Overhead press: 10# x 10 reps Plank row: 10# x 10 reps each arm alternating or 10/10 Push-ups: Modified, on your thighs as we did in gym, shoot for 10 reps Dumbbell curls: 10# x 10 reps Alternating forward lunges: 10# x 10/10 Upright row: 10# x 10 reps Dumbbell “skull crusher”: 10# x 10 reps “Sit & reach” crunches: 20 reps Do 4 rounds of circuit, Cool down and do 30- minutes of cardio of your choice (time permitting)
Repeat 2 rounds 20 minute cardio cool down
4 rounds then...
4 rounds then... 750m Row Grab two dumbbells, and plan to keep them in hand throughout workout. You will flow from movement to movement non-stop until complex is complete, then repeat after a brief rest period. Video for Thrusters below, I think you know the rest listed. If not let me know Every movement is 10 reps
4 total rounds, then... 1 mile run outside or on treadmill Cool-down with 100 crunches Preferably in an open field or parking lot, or local track.
Measure roughly 50 yards. (50 long strides) Now Sprint as hard as you can for 50 yards. Rest 60 seconds, repeat until you've done 10 total sprints. *110% all out effort!!!!! After you've recovered... 100 crunches, 50 air squats, 20 push ups, |
