Monday, January 7, 2019
Weightlifting
Squat jerk 50×2 (2), 60×2 (2), 70×2 (5)
Push press x8x3 sets
Incline DB Bench- Alternate Arms x 8 to each side x 3 sets
Bulgarian Split Squats x 10 x 5- bar on back
Landmine w/ combat handles if you have them x 10 x 3
Swole
couch stretch x :30
pigeon pose x :30
Half kneeling ankle flexion x :30
Squat to stands x 20
goblet squats x 10
+
A1) EZ bar squat.
x6x5
same weight as last week
A2) Weighted chin up.
x10x5
same weight as last week
B1) DB elevated split stance squat.
x8/side x 3
same weight as last week
B2) T-bar row
x10x3
C1) prison bar curls.
x10 @ 2020 tempo x 3
C2) Lat Pull Downs.
x10x3
D) Core
Toe touches x 10
hollow rock x 10
arch ups x 10
side swivels x 10/side
rest :60
x3