Tuesday, January 1, 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

A1. Romanian Deadlift

x10 x5 - same weight as last week

A2. Cambered Bar Bench Press

2020 Tempo x 6-8x5 add 10#’s from last week across the board

B1. Weighted Back Ext

x10x3

B2. DB Incline Flies

x12x3 same weight as last week

C1. Single Leg Heal Slide

x10x2

C2. Tricep Ext.

x15-20x2

D. Farmers Walk

accumulate 5 minutes with 60# KB

Kevin Glass