Saturday, January 9, 2021

Cardio

Go on a 1 hour walk and JOG , rain or shine

**Jog for 30 seconds and then walk for a minute and repeat that for the HOUR

When you return back, journal your thoughts at that exact time for 2-3 min.

Barbell Front Rack Reverse Lunge

7 steps x 3 sets

RPE of 8 ONLY!

rest 2:00 between sets

Supine Grip DB Front Raises

8-10 reps with a 3 sec eccentric lowering on last 4 reps

3 sets

Lateral Lunge

13 reps each leg x 4 sets

Banded hamstring curls18 reps x 4 sets

Hanging L-HoldMax Effort (TIME) x 3 sets

French Press

25/22/20 reps

Belted Sled Drag3 attempts at heaviest weight for as much distance as you can cover in :90 seconds

rest 2-3 min each attempt

Hang Power Snatch3RM for the session in 3-4 sets building to RPE 7

Dbl KB Deadlift

20/18/16 reps

Banded Lat Press DOwns

25 reps x 4 sets

Back elevated Single Leg Hip Thrust

10 each leg x 3 sets at RPE 6-7

DB Contralateral Single Leg RDL

12 reps each leg x 3 sets

Hold the DB in OPPOSITE hand of HIP Hinging

RPE 8

Preacher Curls

25 reps x 5 sets

Wall Facing Handstand Hold (tucked):30 seconds x 3 sets

REST :90 between efforts