March 13, 2019 Week 5 Day 3

Core (6 Minutes)

A.

Every 30 seconds x 6 Minutes

  1. L Sit Flutter kicks on Kettlebells/ Tuck to extension w/ 2 second L hold/ Tuck Hold/ Tuck Raises x 22 seconds
  2. Straight Leg Bottom Balance x 22 seconds
  3. 17/14/12 V Ups/ Tuck Ups/ Tuck Wraps
  4. 17/14 Elbow jacks/ Plank x 22 seconds

Strength (15 Minutes)

A.

Every 90 seconds x 4 sets

  1. Bench Press x 2-3 @ 2 second control down ( Increase weight 10/5 lbs from March 6, less reps more weight)

*If you missed last week shoot for 90%

       2. Back Rack Lunges/ Back Rack Split Squat lunges  x 20/18/16 Total

Men – 135/105/85 lbs

Women – 85/65/55 lbs

Then..

Men drop your weight by 20 lbs on bench & 30 lbs on the lunges

Women drop your weight by 10 lbs on bench & 20 lbs on the lunges

Then…

One set of max reps of:

Bench Press

&

Drop Set Lunges – Do 20 lunges heavy weight, immediately into 20 lunges lighter weight, immediately into 20 lunges lightest weight.

**No more than 12 reps**

Build Muscle (18 Minutes)

A.

Four sets of:

  1. 50 Yard Sled drive 90/45 lbs or 30 seconds whatever comes first*
  2. 15 Bear Hug Speed Squats (100/50/30 lbs)
  3. 50 Yard Sled drive 90/45 lbs or 30 seconds whatever comes first*

*If on skill mill Level 8/7 distance goal is .02

Rest 2 minutes

B.

Three sets of:

  1. Double KB or DB overhead carry/ Single Arm Kettlebell or DB Carry x 50 Yards

Rest 30 seconds

Men – 75/65/55 lbs

Women – 55/45/35

C.

Arms

Every 45 seconds x 3 sets (9 Minutes )

  1. 12 Weighted Dips/ 10 Dips w/ 3 second negative/ 10 Close Grip Push Ups w/ 3 second negative + knee push up
  2. 12 Supine Barbell Rows/ Renegade Row @¼ Elite weight   ( Men – 125/95/85 & Women 85/75/65)
  3. 12 Box Biceps Curls (Men – 20/15/10 Women – 10/7.5/5lbs)
  4. 24 Banded Tricep Pushdowns

We did this last week with 10 reps with Dip/ Pull/ Bicep. Let’s see what now adding the tricep pushdown does.  

D.

Four rounds of:

15 seconds of Dumbbell Lateral Raises

15 seconds of Hold with Thumbs Facing Up

Rest 60 seconds

Four rounds of:

15 seconds of Dumbbell Lateral Raises with Thumbs Facing Up

15 seconds of Hold with Palms Facing Up

D.

Two rounds of:

30 seconds of Dumbbell Presses (Men – 25/20/15 & Women – 20/15/10 lbs)

30 seconds of Dumbbell Overhead Hold/ Hand Plank

Rest 60 seconds and repeat

Additional Strength + Conditioning Options

Conditioning (28 Minutes)

A.

Every 7 minutes x 4 sets (28 Minutes)

  1. Calorie Row (Men 17/15/13 &  Women – 13/11/9)
  2. 10 Shoulder to Overhead/ DB Push Press @ ¼ of Elite weights

Men – 165/135/115 lb

Women  – 115/85/55

      3. 10 Ring Pull ups/ 10 Strict Pull ups/ 10 Banded Pull Ups/5 Negative Pull ups/ 10 RIng Rows

      4. 5 Ring Dips/ 5 Bar Dips/ 5 Diamond Push Ups/ 5 Jumping Dips

      5. Run .25/.20/.15 Run or 400/300/250 Met3ers

Running Intervals (24 Minutes)

A.

Every 6 Minutes x 4 sets (24 Minutes)

  1. Run .31/.26/.22 or 500/400/300 Meters

You get a ton of rest here, so run hard!

Rowing Intervals

Four sets of:

Row:

Men –– 725/600/500

Women – 600/500/400

K Squared Fitness