Jan 9th, 2014

Warm up.
Pre-Hab.

Part 1:
1 Round:
Burpees x 10
Push ups x 20
Skipping x 60 sec.

Then with no break, do this again. I guess that makes 2 rounds.


This might make the most sense if you watch the short video clip here. The second grouping of this program was put together by a local trainer, Shawna Kaminski. You can view her blog here: http://challengeworkouts.com


Before we get there though, rack the bars.

Part 2: (do as a super set)
Squats - 3 sets of 6-8 reps
Deads -3 sets of 6-8 reps.

If you are feeling comfortable with your technique, this is a good time to try for a load that would be difficult to make it past 8 reps.

Now to increase the intensity:

Part 3:

"Enough Already' (Reps and rounds)
Choose a weight that you can use for ALL exercises. Try not to put the bar down throughout the set. Rest up to one minute between sets.
8 reps of each:

•   Ab roll out
  
•   High pull
  
•   Reverse lunge (8 per leg) – you can use a front or back bar position for
  this
  
•   BB bent over row
  
•   Push up shoulder touch Rest 30 sec to 1 minute
  Do 4- 6 rounds 
  

Core:
See video for cues, but here are the exercises:
Bosu Mountain Climber: 30s
Med Ball Slams: 20-25 reps
Power sit up with 3 reaches: 60s

Repeat the sequence 3 times, rest for 60s at the end of each round.