Week 3: Day 2

Thursday (11/19):

Warm Up:

Complete the following pattern:

30 seconds of work/30 seconds rest

1 minute work/1 minute rest

90 seconds work/90 seconds rest

1 minute to rest and switch to another exercise

Exercises to be completed:

Flutter Kicks

Planks

Alternating Leg V-Ups


Exercises may be completed in any order, however once one is started, complete the entire pattern with the same exercise.


Main Set:

Working on OH Press & Back Squat – Goal = 5 rep MAX today!!! OH Press:

3 x 5 @ light weight you used earlier this week, Rest :30 - 1min in between sets. We are warming up the body, not trying to tire it out!!!

OH Press – establish your 5 rep max that we will utilize over the next several weeks during workouts @ 70%, 75% & 80% of your 5rep max.

SET:

5 reps @ 50% of expected 5 rep max (estimate what you can lift without too much strain)

5 reps @ 75% of expected 5 rep max (should be starting to get HEAVY)

5 reps @ MAX

REST 3-5 mins in between sets.

THEN,

Back Squats:

3 x 5 @ light weight you used earlier this week, Rest :30 - 1min in between sets. We are warming up the body, not trying to tire it out!!!


Back Squats – this is to establish your 5 rep max that we will utilize over the next several weeks during workouts @ 70%, 75% & 80% of your 5rep max.

SET:

5 reps @ 50% of expected 5 rep max (estimate what you can lift without too much strain)

5 reps @ 75% of expected 5 rep max (should be starting to get HEAVY)

5 reps @ MAX

REST 3-5 mins in between sets.


Cool Down:

YOGA - https://youtu.be/-ZPyCILWvT0


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