Warmup: 3rds
1 minute cardio (jump rope, jog in place, jumping jacks)
10 push-ups
10 Shoulder taps (plank position)
Mobility: work for 5-10 minutes working on any area that needs help.
Strength: 9x5 tempo strict press (dB,kb,barbell)
3x5: 4 count up down regular 4-1-1
3x5: regular up and 4 sec pause at top down regular 1-4-1
3x5: regular up 4 sec down 1-1-4
This is 9 total sets, 3 sets with the tempo going up, 3 sets with the hold at top, and 3 sets with the tempo on the down.
tempo exercises are good to make light DBs feel heavier.
When it says 4 count up, you will move slowly counting to 4 then come right down. When the 4 sec pause is at the top, you will go up normally and count to 4 at full extension at the top and then come straight down.
Met Con: For Time (as fast as possible)
10 – 20 – 30
Push press (dB,barbell,kb)
Burpees (hands over head on jump)
10 of each, 20 of each, 30 of each, done!
After: 100 sit-ups (any kind you want)
Ex: abmat, v-ups, reverse crunches
If you don’t have weight your strength is below.
Strength: 9x10 tempo push-ups
3x10: 4 count up down regular 4-1-1
3x10: regular up and 4 sec pause at top down regular 1-4-1
3x10: regular up 4 sec down 1-1-4