11. Oktober 2022
Okt
11
1. Movement Prep/Activation and Increasing Heart Rate*
3 rds
– 30 sec Row (Only legs)
– 30 sec Row (Only arms)
– 30 sec Row (Regular)
2. Workout Prep
2 rds
– 4/5 cal Row (build in pace)
– 5 Push-Ups
Rest 30 seconds between sets
„Warheads“
Freedom (RX’d)
40-30-20-10
– Push-Ups
– cal row
* Female cal row 32-24-16-8
Independence
32-24-16-8
– Push-Ups
– cal row
* Female cal row 26-20-14-6
Liberty
21-15-12-9
– Bar Push-Ups
– cal row
Target time: 8-10 minutes
Time cap: 14 minutes
*Rest 1:00-1:30 b/t sets
Focus: Lying on a bench, hold a dumbbell by the upper head in both hands. Keeping a slight bend in the arms, lower the dumbbell back towards the floor. Engagement should be felt in the lats/upper back. Only go back as far as control in the lift is still felt, and start light to get a feel for the movement. Avoid overarching the back to facilitate a greater range of motion; the core should remain engaged throughout. Suggested lying on the bench sideways, so the upper back is the supported area by the bench (just ensure that bench is secured to prevent tipping over).
Lying DB Pullover on Bench
https://youtu.be/uPUu5rct8gE
*Build to a moderate weight; stay the same or build across sets
Focus: Use a small plate or slant board under each heel. Hold a DB or KB in a goblet position. Focus on keeping tension in the legs throughout out sets. Stop just before full lockout at the top of each rep for added time under tension.
Elevated Heel Goblet Squat
https://youtu.be/RUXLuZ_GLrE
1 min Barbell Quad Smash (each)
1 min Lacrosse Ball Smash
1 min trap smash with Barbell (each side)
