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With enough incredible,
individual workouts being
provided by some of fitness's
biggest heroes right now to
last you from now until
judgement day,I wanted to
offer up something
structured, for anyone less
familiar with programming
their own training or just
looking for something
progressive to get their teeth
sunk into!
record,
repeat,
beat
rest 5 minutes.
then...
15 min amrap-
10 x devils press
15 x hang clean
20 x deadlift
alternate sides each round.
day two
100 x
golbet forward lunge
(alternating)
100 x
goblet reverse lunge
(alternating)
100 x
goblet squats
-jump rope
-straight arm plank
-rest
work sub-maximally, try to maintain sets at around 50-60% of your rep maxes.
(ie if you can do 15 pulls, work in sets of 7/8 for as long as possible, drop to
lower reps when necessary to maintain form and keep rest consistent.
3 rounds
15,10,5 of-
burpees
alt snatch
air squats
work sub-maximally, try to maintain sets at around 50-60% of your rep maxes.
(ie if you can do 15 pulls, work in sets of 7/8 for as long as possible, drop to
lower reps when necessary to maintain form and keep rest consistent.
3 rounds
15,10,5 of-
rest.
enjoy it.
meditate.
walk.
day eight
10 x swing
10 x goblet squat
10 x alt rev lunge
10 x burpee over bell
alt rev lunge=goblet alternating reverse lunge left+right= 2 reps.
-handstand hold
-20 x sit-up
rest.
enjoy it.
meditate.
walk.
phase II
you vs you
take your notes from days
1-14.
so get to it.
day fifteen
beat your scores from day one
rest 5 minutes.
then...
15 min amrap-
10 x devils press
15 x hang clean
20 x deadlift
alternate sides each round.
day sixteen
beat your scores from day two
100 x
goblet forward lunge
(alternating)
100 x
goblet reverse lunge
(alternating)
100 x
goblet squats
-jump rope
-straight arm plank
-rest
work sub-maximally, try to maintain sets at around 50-60% of your rep maxes.
(ie if you can do 15 pulls, work in sets of 7/8 for as long as possible, drop to
lower reps when necessary to maintain form and keep rest consistent.
3 rounds
15,10,5 of-
burpees
alt snatch
air squats
work sub-maximally, try to maintain sets at around 50-60% of your rep maxes.
(ie if you can do 15 pulls, work in sets of 7/8 for as long as possible, drop to
lower reps when necessary to maintain form and keep rest consistent.
3 rounds
15,10,5 of-
rest.
enjoy it.
meditate.
walk.
day twenty-two
beat your scores from day eight
rest.
enjoy it.
meditate.
walk.
day twenty-six
beat your scores from day eleven
10 x swing
10 x goblet squat
10 x alt rev lunge
10 x burpee over bell
alt rev lunge=goblet alternating reverse lunge left+right= 2 reps.
-handstand hold
-20 x sit-up
rest.
enjoy it.
meditate.
walk.
day thirty
for time-
50 x
alternating devil's press
50 x
alternative s/a thruster
50 x
burpee over 'bell