Hi everyone! This is the workout I introduced yesterday. I will be following it for the next few weeks and updating y'all on how it goes. It's my first time experimenting with a full-body split, so I am curious to see how effective it is and if I get bored. If you get a chance to try it, I would love to hear your comments!
Day 1
- Basic lifting workout*
- Side to side pushups 3 x 16**
- Close-grip bench press 3 x 10
- [10 KB swing, 5 burpee] on the minute for 20 min
Day 2
- Kalsu: 100 thrusters (start at @ 65 lbs, move up each week), 5 burpees OTM
- Ab workout
Day 3
- Basic lifting workout
- Inverted row 3 x 10
- Barbell 21's x 2
- Modified bear complex: Power clean, front squat, push press, front squat, push press 7 x 5
Day 4
- Basic lifting workout
- Barbell lunges 2 x 20
- Pistols 2 x 10
- 5 rounds: 6 front rack lunge, 9 push press, 12 DB snatch, 15 burpee
Day 5
- Modified filthy 50:
- 50 box jumps (or bench step-ups)
- 50 pushups
- 50 KB swings (@35 lb)
- 50 walking lunge with 25 lb overhead
- 50 V-ups
- 50 push press
- 50 KB goblet squats (@ 35 lb)
- 50 burpees
- 50 jump rope
Day 6
- Basic lifting workout
- Lateral raises 3 x 10
- Pullup holds to failure x 4
- 5 rounds: 20 KB swings, 20 manmakers
Day 7: Rest! or maybe, head to the Dish if I'm feeling motivated…
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*Basic Lifting Workout:
- Pullups 3 x 10
- Bench press 3 x 10
- Bulgarian split squat 3 x 20
- Overhead press 3 x 10
- Barbell hip thrust 2 x 20
**Omit accessory exercises if short on time
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