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Warmup:
2 rounds
10/8 cal
10 Bottoms up KB Press 5/e + 5 Windmils
10 Banded Presses (Snatch Grip)
10 Banded OH PVC Squats
Strength
Overhead Squats
(from the rack)
5x5
*on the last set go for Max Rep, we will be building from this so record it.
Build over the 5 sets
Conditioning
Intervals:
Every 3 min x 12
O:
8 BFB (RX:10)
10 OHS (115/80)+ (95/65) (75/55)
6 Pull-ups
E:
8 BFB (RX:10)
10 Thrusters (115/80)+ (95/65) (75/55)
6 Pull-ups
Intent: Intensity level. High. Lower body focus. Anaerobic capacity. Fast constant work. Loading the lower extremities with a moderate barbell and combining it with a bodyweight explosive movement. Never rest during the burpees. Time is not on your side so move fast.
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POWER HOUR
Warmup
3:00 blood Flow
Strength
Leg Builder
5 Giant Sets:
12 Bulgarian Split Squats /side (bar/DB)
:45 Goblet Lateral Steps
:45 Wallsit w/ resistance
12 Heels Raised Goblet Squats
*rest :15 after ea movement. 1:00 after a set.
Close Grip Bench Press
5x8 building to a challenging set
> superset
5x12 weighted Dips
Upper Body
2 sets
7 Half Bicep Curls + 7 Full Bicep Curls + Half
7 Front DB Raise + 7 Lateral Raise + 7 Rear Delt
Core:
3x
15 Oblique Side Bends
40 Russian Twist