LIFT 021020

Tuesday, 10Feb20

Group Warm-up: 2rds

2 min Jump Rope or Bike

  • :30’s Power Jacks
  • :30’s PVC Pass -Through

Then….

1 min Jump Rope or Bike

  • 1 minute Plank (right)

1 min Jump Rope or Bike

  • 1 min Plank (left)

1 min Jump Rope or Bike

  • 1 min Plank (center)

*** Diversify warm-up by jumping rope and riding bike  ***

 

Superset these 2 movements:

  • Incline Dumbells Presses: 10 sets of 8-10 reps with a 4-0-0 tempo
  • Chin-ups: 10 sets of 5 reps with a 4-0-0 tempo

* Rest :30’s between sets

 

Accessory Lifts: (No Supersets)

  • Dips: 3 sets of Max Reps, short rest after each set
    * Add weight if you can. Looking for 10-15 reps a set.)
  • Single Arm Dumbbell Rows: 3 sets of 6-8 reps, short rest after each set
  • Reverse Dumbbell Fly. (it’s for rear delts and back): 100 Reps with quality movement. Choose a weight you can hit about 20-30 on the first shot. Then chip away
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