Cookies can be done 3 ways; why not exercises?
"SAME EXERCISE - DIFFERENT EQUIPMENT"
Equip: Heavy DBs (20s), Barbell (75), Slam Ball (20-30), Kettlebell (1.0-1.5 pood)
WARM-UP:
*200m Row
*200m Run
*20 x Air Squat
*20 x Push-Up
*Dynamic Stretch
PATTERN:
*10 x Ex. A w/ Equip. 1
*10 x Ex. A w/ Equip. 2
*10 x Ex. A w/ Equip. 3
*10 x Ex. B w/ Equip. 1
*10 x Ex. B w/ Equip. 2
*10 x Ex. B w/ Equip. 3
*8 x Ex. A w/ Equip. 1
*8 x Ex. A w/ Equip. 2
*8 x Ex. A w/ Equip. 3
*8 x Ex. B w/ Equip. 1
*8 x Ex. B w/ Equip. 2
*8 x Ex. B w/ Equip. 3
*6 x Ex. A w/ Equip. 1
*6x Ex. A w/ Equip. 2
*6 x Ex. A w/ Equip. 3
*6 x Ex. B w/ Equip. 1
*6 x Ex. B w/ Equip. 2
*6 x Ex. B w/ Equip. 3
SET #1:
10-8-6 x
*Thruster w/ DBs
*Thruster w/ barbell
*Thruster w/ KB (bottom-up)
*Burpee-Deadlift w/ DBs
*Burpee-Deadlift w/ barbell
*Burpee-Deadlift-Hop Over w/ KB (push-up w/ R hand atop KB, hop in, deadlift, put KB down, lateral hop over KB, repeat w/ L hand atop KB)
SET #2:
10-8-6 x
*Sumo Deadlift High Pull w/ DBs
*Sumo Deadlift High Pull w/ barbell
*Sumo Deadlift High Pull w/ heavy KB (1.5 pood)
*Double-Arm Snatch w/ DBs
*Hang Power Snatch w/ barbell
*Ball Slam w/ slam ball
AB FINISHER (mat and pull-up bar):
3 Rounds -
*10 x Toes-to-Bar
*10 x V-Up (pike up on floor)
No comments:
Post a Comment