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Wednesday

Wednesday
2
Jan

01-03-18

Warmup:
Every 3mins x 3 sets
Run 200 meters
12 Air Squats
20sec Superman Hold

 

Training:

A1: Deficit Goblet Reverse Lunges- Stand on plate and step back and down to deficit; KB Front Rack Loaded; @31X1; 3-4/leg; rest 45sec.
A2: KB Complex- Perform one time through on each Arm, for each set.
3 1-arm KB Sit Up
1 Turkish Get Up
3 KB Windmill  – video here 
rest 45sec.
A3: Feet in Rings plank 20-30 seconds; rest 90sec x 3
B: 1-1/4 Front Squat 3,3,3,3; rest 2 min. b/t sets
C: 3 Sets for consistency
Row 1 minute- moderate pace
7 Single arm KB Thruster R
7 Single arm KB Thruster L
rest 90sec
Row 1min – Damper on 10-hard effort
Gym Length Farmers Walk – heavy
rest walk 90sec

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