LIFT 103117

Tuesday, 31Oct17

Warm-up: 2rds ( 30 sec each movement)

  • Alt. Rear Lunges
  • Ankle Jacks
  • Butt Kickers
  • Hip Extension Alt. March
  • Hollow Out

3 Minute Foam Roll (upper/lower)

 

Partner Workout: Move quickly, support and spot each other at all times

  • Shoulder  Press:  5, 3, 1 rep

Example: 225 is your 1rep Max

Take 65% of 225 = 145 5 sets of 5 reps
Take 85% of 225= 190 3 sets of 3 reps
Take 95% of 225= 215 3 sets of 1 rep

  • Inverted Row/High-pull – 50 Reps  (Goal 4 sets or less)
  • 10 long Sit-ups, 20 v-ups, 20 Muffin Tops, 1 Minute Plank (3minutes)

Make sure your resting between sets for full recovery. Remember you should only be able to lift the weight chosen for the desired reps.

 

Finisher: 7 minute AMRAP

  • 15 Air Squats
  • 10 Push-up
  • 5 Pull-ups
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