Monday 6th May, 2019

Warm Up:

5 Minutes Cardio
//
Lunge matrix
06 reps to each position
Forward
Side
Back
Forward with reach to floor
Back with reach over head
Forward toes in
//
DB Deadlift complex
3 reps Sumo wide Feet straight
3 reps Sumo wide Feet In
3 reps Sumo wide Feet Out
3 reps Normal Feet straight
3 reps Normal Feet In
3 reps Normal Feet Out
3 reps Narrow Feet straight
3 reps Narrow Feet In
3 reps Narrow Feet Out
//

Deficit KB Deadlift 3 x 5 reps
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Sumo Deadlift:

5 x 3 reps, rest 2 mins.
_____________________
Belt Squat:

8 @2020, rest 60s
+
8 Dumbbell Romanian Deadlift @2121

rest 2 mins x 4 sets
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One and One Quarter Goblet Squats:

5 reps@32/24, rest 15s
10 reps@24/16, rest 15s
15 reps@20/12, rest 15s
20 Jump Squats
Rest 2 mins
x 3 sets
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Power Intervals:

In 3 mins
10 Deadlifts@60% 1RM
10 Kipping Ring dips
Max effort Assault bike
Rest 3 mins
x 5 sets

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