June 2, 2014

Pre-hab.
Warm-up.

For real, be really warmed up, no short cuts, do your kettle bell swings and air squats etc. to get ready for this.


These can be done as a superset.

This set of strength should take about 20 minutes, when you're done, move straight into the met-con. for another 20 minutes. I know it's Monday, so if you have to, leave the core for the afternoon or Tuesday morning.

Squats:
2 sets of 8-10 reps
1 set of 6 reps, increased load, form must still be perfect.

Deadlifts:
2 sets of 8-10 reps
1 set of 6 reps, increased load, form must still be perfect.

Next Superset.

Hammer Curls
3 sets of 6-8 -increased load to make the 6-8 range the most you can do for that round.

Diamond Pushups
3 sets of MAX.

Set the timer for 20 minutes.

Start with 10 reps. Count down to 1.

Box Jumps.
Pop Pushups.
Stick up with Wall sit.
Mountain Climbers.
TRX T's/Y's/W's.

If you have time at the end of 20, it's your option to do a Tabata on the bike or count back up.


Core:

If you'd like to watch these in a video click here.