BLOCK #3 (JANUARY PLAN)
Begins: 01/04 & Ends: 01/31
FOUNDATION 3.1.F
Workout #186
UPPER BODY STRENGTH
EQUIPMENT
Barbell
Dumbbell
Jump Rope
Medicine Ball
Running Shoes
Sandbag
TAKE A PEEK
Warm-Up: Bodyweight exercises/Jump Rope
A.1-AUX: DB Shoulder Press (INC # / DEC REPS); DB Decline Bench Press (INC # / DEC REPS); BB Bentover Rows(INC # / DEC REPS); BB Clean & Press (INC # --same weight for all sets) / DEC REPS); Sandbag Plank Pulls (INC REPS / SAME #); Sandbag Front Rack Carry
G.1: Pull-Ups; Run/Jog Intervals for 1.5 miles
Notes from Trainer: In general I want you working with lighter weights more reps. Adjust weights if needed for these reps. I'd rather you adjust weight down and keep reps high.
DEMO Videos
DEMO Videos
Sandbag Front Rack Carry
Sandbag Front Rack Carry
Sandbag Plank/Pull Through
Sandbag Plank/Pull Through