PERSONAL STRENGTH TRAINING PROGRAMMING - WEEK 5 MAX EFFORT LIFTS
WORKOUT 1 - UPPER BODY
Warm Up X 3 Rounds
600m Ski
20 Oblique V Ups Per Side (1011 Tempo)
Set 1 - 3 Rounds
12/10/8/6 DB 1 Arm Chest Press Per Side (1011 Tempo)
Set 2 - 4 Rounds
12 Incline Bench EZ Bar Tricep Skull Crushers (1011 Tempo)
12 Incline DB Chest Flyes + :04 Eccentric + Squeeze (1011 Tempo)
12 1 Arm DB Overhead Sit Ups Per Side (1011 Tempo)
Set 3 - 3 Rounds
12 Incline Bench DB Reverse Flyes (1011 Tempo)
WORKOUT 2 - LOWER BODY
Warm Up X 3 Rounds
15 Mini Band Squat Jumps (1011 Tempo)
Set 1 - 3 Rounds
12/12 1 Leg Hip Thrusts off Med Ball (1011 Tempo)
Set 2 - 3 Rounds
10/8/6/4/2 GHD Glute Ham Raises (1011 Tempo)
8 Gilder Hamstring Extensions (1011 Tempo)
Set 3 - 3 Rounds
10/10 Leaning Landmine Reverse Lunges (1011 Tempo)
12 Plate Pullovers (1011 Tempo)
Set 4 - 3 Rounds
WORKOUT 3 - TOTAL BODY
Warm Up X 3 Rounds
200m Run
10 Barbell Thrusters (1011 Tempo)
20 Double Crunches (1011 Tempo)
Set 1 - Ladder 10-1
Trap Bar Deadlifts (1011 Tempo)
1 Arm Incline DB Chest Press/Side (1011 Tempo)
Set 2 - 3 Rounds
15 Strap + Band Tricep Pull Downs
Set 3 - 3 Rounds
15/15 Med Ball Oblique Wall Slams (1011 Tempo)
Mobility Work - Hamstrings