TUESDAY

10/09/18: TUESDAY

Warm Up: 8 minutes

- perform required reps every minute.

- remaining time of minute is recovery

- lunge: back foot elevated: 8R/ 8L

- box jump: 16 - 24” : 8 reps

Work: 15 minutes: Dead lift: barbell OR trap bar

- Increase weight from last week by approximately 15%

- perform required reps every 1.5 minutes.

- remaining time of 1.5 minutes is recovery.

- Repeat 10X

- 10 reps (100 total reps)

Work: 10 minutes: Repeat 5X: 70 - 80% of max

- barbell over press (front OR behind the neck): 3 reps

- kettle snatch: 2R/ 2L

Work: 2 OR 3 sets (depending on available time)/ 20 reps on ALL

- 40 -50% of max!!!

- chest: machine press of choice

- back: cable row

- shoulder: plate front raise

- triceps: flat dumbbell skull crusher

- biceps: seated dumbbell hammer curl

- core: ab wheel & knees to elbows