10. Oktober 2022
Okt
10
1. Movement Prep/Activation and Increasing Heart Rate
Banded 7’s
-into-
3 rds
– 30 sec Jumping-Jacks
– 5 Kip Swings + 3 Pull Ups
– 8 x (1 Squat + 1 Box Step Up)
– 10 alt. DB-Snatches i/t
2. Workout Prep
2 rds
– 4 Chest to Bar
– 5 Squats + 4m Walking-Lunges
– 4 Alt. DB-Snatches i/t (build in weight)
– 4 Box-Jumps + Step-Down (build in height)
„Airheads Extreme“
Freedom (RX’d)
3 rds
Minute 1: 12 Chest to Bar (or 16 Pull-Ups)
Minute 2: 10 Squats + 15m Walking-Lunges
Minute 3: 20 alt. DB-Snatches i/t (15/22,5)
Minute 4: 12 Box Jumps (20/24)
Minute 5: Rest
Independence
3 rds
Minute 1: 12 Pull-Ups
Minute 2: 10 Squats + 15m Walking-Lunges
Minute 3: 20 alt. DB-Snatches i/t (10/15)
Minute 4: 12 Box Jumps (20/16)
Minute 5: Rest
Liberty
3 rds
Minute 1: 12 Ring Rows
Minute 2: 15m Walking-Lunges
Minute 3: 12 American-Swings (light)
Minute 4: 12 Box Step Ups (20/16)
Minute 5: Rest
Target time each set: Sub 40 seconds
Time cap each set: 45 seconds
Focus: Lying on an incline bench, extend two Das towards the ceiling. Keeping a slight bend in the elbows, lower the DBs out to the sides. DBs should be kept in line with the sternum or slightly lower. Shoulders should be loaded back against the bench through the entire movement. Refrain from going deeper than the level of the bench at end range.
Incline Bench DB Chest Fly
https://youtu.be/fa8uxyD0tVs
*Build to a moderate weight; stay the same or build across sets
Focus: Set up and brace a bench to prevent it from tipping. Put a hip halo just above your knees drive out on the band throughout the movement. Using either a barbell or heavy dumbbell across the hips, place the upper back on the bench. Place feet squat width apart and drive through the heels to elevate the hips until extension is reached. Keep the glutes engaged during entire extension to prevent overextension of the lower back. Use an extra t-shirt or towel to provide padding if barbell/dumbbell is uncomfortable when loaded.
1 min Seal Pose
1 min Tricep Smash (each)
1 min Foam roll glutes and IT band (each side)