Like it? Share it!Share on FacebookTweet about this on TwitterShare on LinkedInEmail this to someoneShare on Reddit

Today is day one of my new high intensity based training program.  2 Workouts split up during the day.

 

Warmup:

  • Foam Roll
  • Abduction Band work
  • Static stretching

 

Workout 1: 20 minutes total

Squats: 45 Sec rest between sets

  • 135 lbs x 5
  • 155 lbs x 5
  • 175 lbs x 5
  • 185 lbs x 5
  • 205 lbs x 5

Flat Bench + Flys + Ball smash

  • 155 lb x 10 + 30 lb x 10 + 10
  • 155 lb x 10 + 30 lb x 10 + 10
  • 155 lb x 10 + 30 lb x 10 + 10
  • 155 lb x 10 + 30 lb x 10 + 10

DB Flat Bench + Pull UpsSnatch Female

  • 75 lbs x 10 + 10
  • 75 lbs x 10 + 10
  • 75 lbs x 10 + 10
  • 75 lbs x 10 + 10

 

Workout 2: Midday, after eating 2 meals

Do 10 sets of the following group for time

  • 115lb Snatch x 3
  • HSPU x 6
  • Burpee x 12

Leave a Reply