Today is the first day of the rest of your life: Week 2 Day 3
HIB/ HIGH INTENSITY
BODYBUILDING WEDNESDAY
1. Warm Up: Body Armor
3 Sets:
12 Band Resisted Dead Bugs (6/Side)
10 Tempo Squats
8 Pausing Frog Bridges
2. HIB
Metcon (Time)
A]
5 ROUNDS
10 Push Press (Heavy as possible) immediately into;
20s Ski Erg for Max Cals (20+ Calorie Goal) Rest 2min
After the last round, Rest 5min.
B]
10 Push Press (Heavy as possible) immediately into;
20s Ski Erg for Max Cals (20+ Calorie Goal) Rest 2min
After the last round, Rest 5min.
B]
4 ROUNDS
Single Arm DB Hammer Curl for a “21 set” (Right arm only) Single Arm DB Hammer Curl for a “21 set” (Left arm only)
immediately into;
C]
Single Arm DB Hammer Curl for a “21 set” (Right arm only) Single Arm DB Hammer Curl for a “21 set” (Left arm only)
immediately into;
C]
“DB Death March ” for 100 feet with (2) DBs.
The weight should be just enough to where you pretty much fail at the last few seconds. The weight should also determine how fast you are walking.
immediately into;
C1]
The weight should be just enough to where you pretty much fail at the last few seconds. The weight should also determine how fast you are walking.
immediately into;
C1]
DB or KB Shrugs to failure.
Try to grab something heavy and get at least 10+ reps Rest 2min. after each set
After the last round, Rest 5min.
D]
Try to grab something heavy and get at least 10+ reps Rest 2min. after each set
After the last round, Rest 5min.
D]
Split 100 Barbell Curls with a friend with a 45/35lb bar.
You do 10, I do 10.
The rest is the time it takes your partner to finish.
You do 10, I do 10.
The rest is the time it takes your partner to finish.
4. Mobility 8x 20/10
Mountain Climber Turkish Bridge (4:50)