March 27, 2019 Wednesday

 

 

 

WARM UP

5 X Row

50 sec easy

10 sec hard

then

 

Lunge flow x 10

 

 

A. Back rack walking lunge – 4 x( 8/8side), 2 RIR on the 1st set, rest 3-4m between sets

B. Alternate B1 / B2
B1. Bench press – 5 x 5 @ 82+% (2 RIR on the 1st set), rest 1m before B2
B2. Strict pull up – 4 x (8 – 12), 2 RIR on the 1st set, rest 2-3m before B1

C. Alternate C1 / C2
C1. Single leg KB deadlift – 4 x (8 – 12/side), 2 RIR on the 1st set, rest 1m before C2
C2. L-sit – 4 x (20 to 40-seconds), rest 2m before C1

Notes (A). 2 RIR on the 1st set = Do your 1st set at a weight that you could do 10 repetitions with. Keep the same weight for the remaining sets.

 

Complete 4 rounds of the following core workout –

 VIDEO

1. Top half hollow pulses (10-8-6-4 reps) & hold (10-8-6-4 seconds)
2. Bottom half hollow pulses (10-8-6-4 reps) & hold (10-8-6-4 seconds)
3. V-up snaps (10-8-6-4 reps)
4. Full hollow hold (10-8-6-4 seconds)
5. Rest 30 seconds

Notes.
– Keep your body as tight as you can (feet together, legs straight – make it more challenging by putting something between your feet)
– Push your lower back hard into the floor and tilt your hips under (posterior pelvic hip tilt) to really engage those lower abdominal muscles

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