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