Wednesday, November 13

November 13, 2019

 

ACTIVATION
1 Minute
Easy Bike
Glute Bridges Click Here
Lateral Box Step-ups (30s Each Leg)

40 Seconds
Moderate Bike
Single Leg Glute Bridges (20s Each Leg)
Box Facing Step-ups

30 Seconds
Faster Bike
Glute Bridge Walkouts
Slow Air Squats

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

 

Pausing Back Squat (On the 1:30 x 6 Sets:)

1 Pausing Back Squat (3 Seconds in bottom)
1 Back Squat

Sets #1+2 - 65%
Sets #3+4 - 70%
Sets #5+6 - 75%

 

Step Aerobics (Time)

3 Rounds For Time:
30/24 Calorie Assault Bike
20 Single DB Box Step-Ups (24"/20")
10 Squat Cleans (135/95)

Dumbbell: 50/35

Focus is on weights today, specifically on getting below parallel with the barbell.
Light dumbbell on the box step-ups, where we are confident all three sets will be unbroken.
Moderate weight on the barbell, where we are confident when fresh, we could complete 12+ unbroken.

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