A. Back Squat; 4-6 reps x 4 sets; 2:00 rest.
B. 3x
8-10 Pullups; no rest
20 Alternating Lunges
90s rest
C. One Arm DB Row; 8-10 x 3 sets; 60s rest
D. Tabata: 20s work:10s rest x 8
Farmer Walk
For A and B the idea is that if you are able to do all the reps for the BS and the PU and DB Rows you will add wt. to the bar/your body. If you need assistance for the pullups then put your feet on a bench to help you up. Lunges are done for quality and speed, not wt. is required for you to add. If you have a typical timex watch the Tabata is pretty simple to set up- set your timer to repeat every 30s, on the first round start walking as quick as you can at the 20s mark, when it beeps you rest (should be 10s with a timex). Be ready (standing with wts. in hand) when the timer stops beeping so you can be walking for the whole 20s. Pick a wt. that is heavy but not crazy- pick a wt. you figure you can successfully do all 8 rounds with.
No comments:
Post a Comment