4 sets
10 ball throws, 15lbs 40 sec plank 4 sets 12 hip thrusts 12 10lb db push press 4 sets 12 SDL 12 20lb db rows 30 sec ea side suitcase carry |
10 minutes treadmill
15 minutes HIIT/ABS NTC 3 sets 10 45lb sumo squat (smith machine) 10 40lb squat machine 10 bodyweight squats 10 25lb db squats 10 40lb lying leg curls 10 30lb leg extension |
4 sets
15 ball slams, 8lb 8 plank with shoulder touch 4 sets 12 20lb kb swings 10 TRX push ups 3 sets 12 TRX inverted row 8 [ea foot] single leg squats 30lb kb farmer's walk |
Warm up
10 WGS 10 Toe Taps 10 IYT 5 minutes light jog 8 65lb barbell deadlifts 8 85lb barbell deadlifts 8 105lb barbell deadlifts 4x5 45lb (just the bar) clean grip front squats Regression training: 6 20lb high pulls 6 30lb high pulls 2x6 40lb high pulls |
Circuit:
4 sets 15 8lb ball slams 20 cable core rotations 4 sets 15 20lb push press 15 20lb kb swings 4 sets 10 TRX inverted rows 15 bodyweight squats heavy rope pull And a couple of stuff for future reference: http://www.gnc.com/detox/HerbalClean...ing=1&start=12 http://www.gnc.com/energy-supplement...ing=1&start=25 http://www.gnc.com/endurance-supplem...ing=1&start=12 I mean these are off of GNC so they're most likely pricier than usual so I might have to do a price match soon. |
4 sets
10 sec jumping jacks 10 sec high knees 4 sets 20 sec 8lb ball slams 20 sec elbow plank 4 sets 20 sec 5lb db push press 20 sec 20lb kb swings 4 sets 20 sec 5lb db front rows 20 sec hip thrusts 4 sets 5 5m sprint 15 standing crunches |
front squats
2x8 45lb warm up 5x5 75lbs deadlift 2x8 95lbs warm up 5x5 155lbs leg press 4x12 200lbs lying leg curl leg extension 4x12 60lbs |
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5 sets
20 tuck jumps 15 medicine ball jacks 10 lateral hops 5 rounds suicide -- back squats 2x5 bar weight warm up 5x5 65lb, working sets RDL 8 95lbs warm up 5x5 105lbs Leg press 3x10 210 Leg extension 3x10 80 -- 6 sets 20 box jumps 15 rope slams 10 15lb db clean and press 5 burpees |
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