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So today we’re going to start really ramping up the intensity of our workouts again.  Getting our heart rate up, and improving our conditioning while we build strength.

 

Warmup:

  • Foam Roll
  • Abduction band work
  • Dynamic Stretching

Primary Lift: Deep Backsquats (only 30 seconds rest – again heart rate up!)

  • 135 lb x 8
  • 165 lb x 8
  • 185 lb x 8
  • 195 lb x 8
  • 205 lb x 8
  • 215 lb x 5
  • 185 lb x 10

Lift 2: Walking Overhead KB Lunge (Switch arms after 8 steps) + Front Squatoverhead-walking-lunge1-1

  • 24 kg x 16 + 135 lb x 8
  • 24 kg x 16 + 135 lb x 8
  • 24 kg x 16 + 135 lb x 8
  • 24 kg x 16 + 135 lb x 8

Lift 3: Deadlifts + Push ups + Pullups + Sprints

  • 185 lb x 10 + 40 + 10 + 200m
  • 185 lb x 10 + 40 + 10 + 200m
  • 185 lb x 10 + 40 + 10 + 200m
  • 185 lb x 10 + 40 + 10 + 200m
  • 185 lb x 10 + 40 + 10 + 200m

Cardio: 

  • 6 mile run ( 37 minutes)
  • 20 minute bike cool down

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