LIFT 012017

LIFT

Friday, 20Jan17

 

Warm-up 2 rounds of 30 seconds each:

  • Air Squats to Alt. Rear Lunge
  • Cossack Lunge
  • PVC Shoulder Pass
  • Groiners w/ T-Stab
  • Pidgeon Stretch
  • 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 Sumo Dead-lifts 5-5-5-3-3-3… (this concentrates on all 3 pulls of the snatch)
  • BB Rear Lunges 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: Use heavier than normal DB’s

  • DB Pulse Squats
  • DB Pulse Lunges (r)
  • DB Pulse Lunge (l)
  • Alt. Lateral Step KB Swings

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