THURSDAY

07/12/18: THURSDAY

The next 3 weeks (Monday 07/09/18 - Friday 07/27/18) will see a totally different approach to our training. We are going back to frequency, we've done this before but not for a long while. 

Frequency will see each body part worked almost every workout. This means poundage will be lighter than normal (no more than 60% of max for the first week). One or two compound movements will be featured in each workout. This will help keep the number of exercises to a reasonable number each workout.

Warm Up: 12 minutes

- core/ shoulders/ upper back

- kettle snatch OR hi pull

- 1st minute: 6R/ 6L

- 2nd minute: 8R/ 8L

- 3rd minute: 10R/ 10L

- 4th minute recovery

- repeat above 3X

Work: 20 minutes

quad/ chest/ back/ triceps/ biceps

- pull up/ push up/ squat

- 1st minute: 3/ 6/ 9 reps

- 2nd minute: 4/ 8/ 12 reps

- 3rd minute: 5/ 10/ 15 reps

- 4th minute: recovery

- repeat 5X

Work: 10 minutes

-  shoulder (medial delt): rope: external rotation: 50 reps

- hamstrings: physio ball ham curl: 20 reps

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