Posts Tagged ‘strength’

February 5, 2019 Daily 30

Strength + Build Muscle Four sets of: Deadlift x 6 @ 3 seconds down Bench Press x 12 Rest 90 seconds between sets Conditioning 7 Minutes AMRAP* As many rounds or reps as possible in 7 minutes 15 Kettlebell Swings 10 V Ups 5 Push Ups

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January 21, 2018 Week 4 Day 1

Strength(12 Minutes) A. Every 75 seconds x 8 sets If you need longer towards the end it’s okay to fall off the time Back Squat/ Goblet Squat x 3** Set 1 = 3 reps @ 70-75% Set 2 = 2 reps @ 80% Set 3 = 1 rep @ 85% Set 4 = 1 rep…

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January 18, 2019 Daily 30

Strength A. Four sets of: 6 Heavy Back Squats 12 Hip Thrust 18 Weighted Lunges *Minimal rest between exercises and 1 Minute rest between sets Conditioning B. 15 EMOM* Every minute on the minute 30 seconds or rowing or running 35 seconds of L Sit Press 40 seconds of Push ups

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January 15, 2019 Week 3 Day 2

A. Strength (12 Minutes) Take 8 Minutes to build to: 5 Rep Max Strict Barbell Press/ 10 Rep Max DB Shoulder Press* **If you cannot front rack a barbell…stretch your lats, triceps and wrist between sets. Then… Perform this as a drop and with as little rest as possible.4 reps 8 reps 12 reps 16…

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January 14, 2019 Week 3 Day 1

A. Strength (12 Minutes) Every 75 seconds x 8 sets Back Squat/Goblet Squat x 3** Sets 1-2 = 3 reps @ 70-75% Set 3 = 2 reps @ 80% Set 4 = 1 rep @ 85% Set 5 = 1 rep @ 90% Set 6 = 1 rep @ 93% Set 7 = 1 rep…

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January 11, 2019 Daily 30

Strength Four sets of: 10 L Sit DB Press @ 2 second negative 8 Deadlifts @ 4 second negative 6 Bench Press @ 2 second negative *Minimal rest between exercises Conditioning Five rounds for time of: 125/100/75 Meter Row 10 Push Ups 20 Goblet Squats

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January 9, 2019 Daily 30

Core 6 EMOM (Every Minute on the minute) 15 V Ups 1 Minute Plank Hold Conditioning 24 EMOM (Every minute on the minute) 200/150/125 Meter Row 10 Weighted Lunges 15 Box Jumps or Step ups 30 seconds of Push Ups Complete your 250 row, rest until the minute hits…complete 10 weighted lunges rest until clock…

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January 10, 2019 Week 2 Day 4

A. Big Movement (10 Minutes) Every 75 seconds x 6 sets Back Squat/ Goblet Squat x 3 the reps Set 1 – 4 reps @ 75 % Set 2 – 3 reps @ 80% Set 3 – 2 reps @ 85% Set 4 – 4 reps @ 80% Set 5 – 3 reps @ 85%…

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January 9, 2019 Week 2 Day 3

A. Big Movement (15 Minutes) In 6 Minutes build to: 12 Rep max Lunges Then.. 2 EMOM of: 90 % of today’s 12 RM for max reps B. Three  sets: Deadlift x 6 @ 4 second tempo Go heavier than your 8 reps you used January 7th Rest 30 seconds 20 Banded Tricep Pushdowns Go…

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CLIENT OF THE WEEK- KARENSA LEE

I first met Karensa over a year ago, she was one of my first five clients. She was excited to do something different and to get stronger! She had broken her leg the year prior and was timid when it came to lifting heavier as you could imagine. I got to give it up to…

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