July 22nd, 2019

Part A repeats week to week. Track these metrics A. Front-Rack Front-Foot Elevated Split Squats 3 x 6-12 Reps (per leg) B. Superset x 2 sets each: Sumo “Range of Motion” Squats x 12-15 Reps Jumping Air Squats x AMRAP 30 seconds Rest 2-3 min C. Giant Set x 2 Rounds: DB RDL x 10-12 Reps Rest 10-15 sec … Continue reading July 22nd, 2019

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July 21st, 2019

Round 1 10 Alt Dumbbell Snatch 50/35lbs 10 Dumbbell Push Press 50/35lbs 75 Double Unders 10 Dumbbell Front Squats 50/35lbs 5 Renegade Rows • 🕑 Round 2 8 Alt Dumbbell Snatch 50/35lbs 8 Dumbbell Push Press 50/35lbs 60 Double Unders 8 Dumbbell Front Squats 50/35lbs 5 Renegade Rows • 🕒 Round 3 6 Alt Dumbbell … Continue reading July 21st, 2019

July 12th, 2019

Part A and B repeat each week. Track these metrics for progress A. “Stop” Deadlift (means brief stop/pause on ground versus “touch n go” reps) SEE VIDEO DEMO One set to technical failure with same weight as 3×5 last week Then decrease weight 15-20% and complete 2×4-6 B. Barbell Hip Thrusts (see video demo) One set … Continue reading July 12th, 2019