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assdfgv2 Oct 15th, 2019 85 Never
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  1. Pre breathing: 2 mins minimumTRX deep squat lat stretch*inhale through nose, exhale out of the mouthShoot for 5 seconds in, 5 second hold, 5 second exhaleDynamic warmup:Cat cow x10Thoracic bridge x5 eachStrider + reach + downward dog x10Single leg hip bridge x10Lateral duck walks x10 eachSquare jumps x10 squares
  2.  
  3.  
  4. Day 1 upper body
  5.  
  6. Landmine T bar row 4x6
  7. DB low incline bench 4x6
  8. 1/2 kneel band pull aparts x10e
  9.  
  10. KB row from the box 3x12each
  11. SA Hammer strength press w/leg raise 3x12each
  12.  
  13. Trap bar Farmer carry 3x60s
  14.  
  15. Chin up/pull up (any grip)
  16. Upside down Bosu Push up
  17.  
  18. *set timer for 8 mins. Alternate exercises. Increase reps by 2 each set (2,4,6...). Track how many sets completed and try to beat it each week.
  19. Cooldown:
  20. Stability ball I stretch (2 mins)
  21. Stability ball T stretch (2 mins)
  22.  
  23.  
  24.  
  25. Day 2 lower body
  26.  
  27. Barbell Sumo DL 4x6 (50-70% max)
  28. DB Bulgarian split squat 4x6each
  29.  
  30. Deep squat hamstring stretch 3x6
  31.  
  32. Smith machine squat 3x10-12e
  33. Single leg hip thrust 3x10-15each
  34. Lateral lunges 3x60s
  35.  
  36. Wall balls
  37. Sled
  38. 40/20 intervals x4-8
  39. *start with 4 sets and increase by 2 each week
  40.  
  41.  
  42. Seated calf raises 3x15-20
  43. Banded tibia raises 3x20
  44. *rest 30 seconds between sets
  45.  
  46. Cooldown:
  47. Rear foot against the wall stretch (2 min)
  48. Doorway/wall hamstring stretch (2 min)
  49.  
  50.  
  51.  
  52. Day 3 upper body
  53.  
  54. 1/2 kneel reverse grip cable pulldown 3x12-15e
  55. 1/2 kneel SA Landmine press 3x12-15e
  56. SLO MO Walkout 3x4
  57. *complete all 3 than rest 60 seconds.
  58.  
  59. Cable or machine row 3x10-12 each
  60. Rear delt rope row with cable machine 3x12-15
  61. Upright row 3x20
  62. *complete all 3 than rest 60 seconds. For machine row, pull into body with both arms and hold concentric 1-2 seconds before releasing back to start with one hand. Alternate returning hand each time
  63.  
  64. Smith machine Push up ladder 3x50
  65. *set Smith to belly button height and complete 10 push ups. Continue down 4 more times in succession making the last time the last slot in the machine on the bottom. Complete AFAP. Record time and try to beat each week.
  66. 1.17
  67.  
  68.  
  69. Cooldown:
  70. Stability ball I stretch (2 mins)
  71. Stability ball T stretch (2 mins)
  72.  
  73.  
  74.  
  75. Day 4 lower body
  76.  
  77. Zercher walking lunge 3x15e
  78. Goblet squat + Jump squat 3x10-15/+10
  79. *rest 60 seconds between sets
  80.  
  81. Landmine RDL 3x10-15
  82. KB Swing 3x10
  83. Side squat 3x10e
  84. *rest 60 seconds between sets
  85.  
  86. Variable Leg press 5x20
  87. *change foot position each set (toes out, toes in, feet together, feet wide, feet up high etc). Rest 15-30 seconds between sets
  88.  
  89. Optional:
  90. Seated calf raises 3x15-20
  91. Banded tibia raises 3x20
  92. *rest 30 seconds between sets
  93.  
  94. Cooldown:
  95. Rear foot against the wall stretch (2 min)
  96. Doorway/wall hamstring stretch (2 min)
  97.  
  98.  
  99. Rest Days:
  100. Dynamic Warmup
  101. Light bike, row, incline walk, jacobs ladder (20-30 min)
  102. 15 mins of 30/60 intervals
  103.  
  104.  
  105. Spartan 300 workout
  106. *complete AFAP. Record your time and try to beat it each week. Must complete all reps before moving to the next exercise.
  107.  
  108. Pull ups x25
  109. Inchworm plus push up x50
  110. Double KB Squat x50
  111. TRX supine runners x50
  112. Med ball lateral throws x50 each
  113. DB walking lunge x50 each
  114. Pull ups x25@
  115.  
  116.  
  117. 39
  118.  
  119. Finisher
  120. Sled-O-Rama
  121.  
  122. Sled row + sled chest push + sled pull + sled push
  123.  
  124. 40/20 intervals x4 (1 each) then
  125. 20/10 intervals x4 (1 each)
  126.  
  127. Pull ups pick any variation. Double KB squat the KB’s are in the racked position (imagine holding a plank-shoulders back and down chest up-core tight). DB walking lunge hold at your sides. The sled row you attach the TRX to the hook on the sled. Get into a squat stance and forcefully row the sled towards you. Sled pull use TRX again and walk sled backwards
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