2.62 miles
Precor Elliptical EFX 576i |
Training for Strength Endurance utilizing kettlebells, bodyweight, sandbags, sledgehammers and ropes! Follow my training here...
Warm-Up: |
3 Plane Neck Movements, Shoulder Circles |
Arrow Pulls, Shinbox Swings, Accordions |
Foundation Training: |
The Founder |
Foundation Squat |
Good Morning |
Back Extension |
Lunge Stretch |
Crossover |
Swings: 2x20(10+10)x24 kg. |
Workout: |
Circuit: 3x |
Squat to Push Press: 3x10(5+5)x20 kg. |
Kettlebell High Pulls: 3x10x32 kg. |
Burpees: 3x10 |
Box Jumps: 3x10 |
Snatches: 3x10(5+5)x24 kg. |
Warm-Up: |
3 Plane Neck Movements, Shoulder Circles |
Arrow Pulls, Shinbox Swings, Accordions |
Foundation Training: |
The Founder |
Foundation Squat |
Good Morning |
Back Extension |
Lunge Stretch |
Crossover |
Swings: 2x20(10+10)x24 kg. |
Workout: |
Large Posterior Chain Move: |
Deadlifts: 1x5x135 lbs., 1x5x155 lbs., 1x5x175 lbs., 1x5x195 lbs. |
Upper-Body Push: |
Hoist Roc-It Chest Press: 1x5x160 lbs., 3x5x175 lbs. |
Upper-Body Pull: |
Pull-Ups: 3,3,3,3 |
Simple Full-Body Explosive Move: |
Snatches: 1x20(4x5)x24 kg., Jerks: 1x20(4x5)x24 kg. |
Anterior Chain Move: |
Ground Zero Free Motion Abdominals: 2x10x70 lbs. |
Warm-Up: |
3 Plane Neck Movements, Shoulder Circles |
Arrow Pulls, Shinbox Swings, Accordions |
Foundation Training: |
The Founder |
Foundation Squat |
Good Morning |
Back Extension |
Lunge Stretch |
Crossover |
Swings: 2x20(10+10)x24 kg. |
Workout: |
Large Posterior Chain Move: |
Deadlifts: 1x5x154 lbs., 1x5x204 lbs., 1x5x224 lbs., 1x5x234 lbs. |
Upper-Body Push: |
Hoist Roc-It Chest Press: 1x5x160 lbs., 1x5x175 lbs., 1x5x190 lbs., 1x5x175 lbs. |
Upper-Body Pull: |
Pull-Ups: 4,4,3,3 |
Simple Full-Body Explosive Move: |
Snatches: 1x20(4x5)x24 kg., Jerks: 1x20(4x5)x24 kg. |
Anterior Chain Move: |
Ground Zero Free Motion Abdominals: 2x10x80 lbs. |
Warm-Up: |
3 Plane Neck Movements, Shoulder Circles |
Arrow Pulls, Shinbox Swings, Accordions |
Foundation Training: |
The Founder |
Foundation Squat |
Good Morning |
Back Extension |
Lunge Stretch |
Crossover |
Swings: 2x20(10+10)x24 kg. |
Workout: |
Large Posterior Chain Move: |
Deadlifts: 1x5x144 lbs., 1x5x194 lbs., 1x5x214 lbs., 1x5x224 lbs. |
Upper-Body Push: |
Nautilus Vertical Chest: 4x5x125 lbs. |
Upper-Body Pull: |
Pull-Ups: 4,4,3,3 |
Simple Full-Body Explosive Move: |
Snatches: 1x20(4x5)x24 kg., Jerks: 1x20(4x5)x24 kg. |
Anterior Chain Move: |
Hammer Strength MTS Abdominal Crunch: 2x10x50 lbs. |