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Wednesday August 22, 2018 (Sport)

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A. Front Squat:
Squat with 2 sec pause + 1 1/4 Squat + Squat
*work towards a tough weight for the complex

B.  Every 90 Seconds x 8 Sets:
Clean + 2 Jerks

C. 3 Sets:
Single Leg Banded Abduction x 12-15 (each)
Single Leg Glute Bridge x 6-8 (each)
Single Leg RDL x 6 (each)

D. 3 Sets:
GHD Side-Curls x 10-15
Hollow Body Rocks x 30 sec *bend knees if you can’t maintain a hollow body
Back Extensions x 8-10 *slow, hips and low back curling

E. 3 Sets:
10 Sec AB Max Cals
Rest 2 Min

Rest 3-5 Min, x 3 Rounds