LIFT 011817

LIFT

Wednesday, 18Jan17

 

Warm-up 2 rounds of 30 seconds each:

  • PVC Air Squats
  • PVC Overhead Squats (pause at bottom)
  • PVC Shoulder Pass
  • PVC Snatch Pulls
  • PVC Overhead Rear Lunges
  • Push-up to Toe Tap
  • 1:30 minute Jump Rope

3 minute Ab Routine: 10 V-ups, 10 Russian Twist, 10 Rev Crunch

Partner Workout: *Increase your weight every 3 sets

20 minute limit / 10 minutes each movement

Encourage & assist each other as you workout. Move quickly along as soon as your partner finishes you immediately go on to your set and so on…Heavy

  • BB Snatch Pulls 5-5-5-3-3-3… (this concentrates on all 3 pulls of the snatch)
  • BB Hip Thrusts 5-5-5-3-3-3…  (use aerobic step with 2 risers, bring towel for hip protection)

Meta Shred Circuit:

This is a 30 second work / 10 second rest for 4 rounds

  • DB Overhead Tri Extension
  • Sit-outs
  • DB Close Grip Chest Press
  • Squat Thrusts
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