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Muscular Endurance Week 1 Day 5

This workout will conclude Week 1. As you can see, the reps/set are much higher, therefore you will need to stay in the 50-65% range for the sets. Going any higher and you will sacrifice form and risk injury. Get some good recovery this weekend to prepare for Week 2.  

                                 --Cion

 

Dynamic warmup (10 min)

 

Deadlift 4x15

KB RDL - 4x12

KB Snatch - 3x15/arm

Seated Row - 4x15

BB Bench + Push-up - 3x12 + 10 Push-up/set

Standing Single Arm DB Press - 3x12/arm

Assisted Handstand - 5x :45 hold; :30 rest/set

MetCon

Pull-up + KB Swing + Sit-Up - 10 min AMRAP; 3 PU + 6 KB Swing(3/arm) + 9 SU.

Static stretch (10-20 min)


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