LBS SPRINT into SPRING SERIES 5.3.2021


LBS SPRINT into SPRING series

Week 5.3.2021

Monday/FULL of it

WORKOUT A) 12/10/8/6

**try to go heavier each set as reps get less**

WORKOUT B) 12/10/8/6




 


Tuesday/LegUp

Warm up) 3x

Strength) FRONT squats or SSB squats or Cambered bar squats

  • 4 sets x 8 reps (should be at an RPE 6-7; about 45-50% of your max Back squat)

**On a scale of 1-10; 1=easiest;10=max rep… warm up to a weight that feels heavy enough that, if asked to do 3 more reps, you would fail**

The FUN stuff) 3 rounds x 12 reps of each superset

**don’t forget to stretch abs roll after your workout**



 


Wednesday/ Lung capacity

WORKOUT) Bodywork conditioning

2 rounds/ 60sec of work for each exercise, then prescribed calories to finish


Three rounds: 60sec of work/ then prescribed cardio

THREE rounds: 60sec of work/then prescribed cardio


 


Thursday/ power hour

**This is an OLD workout, it will test your muscle endurance. Try this, choose a light to moderate weight; something that you could do 15-20 reps of. My weights were (75lb/bench, 95lb/squat, 65lb/clean & press)**

warm up: 2x

  • 50 Jump rope

  • 20 band pull aparts

  • 10 pvc pipe shoulder pass throughs

The workout: “the Crazy 60” for time:

20 reps of each exercise; rest 2min after each ROUND…

THREE rounds of:

Rest 2min after each round….

Here’s a link to Daniel doing this; https://youtu.be/5NgMVQ7bdY4

Finisher: https://youtu.be/jP-TzuXDZtc

** accumulate 3 min of a weighted plank; each time you break, do 5 burpees**



 


FITNESSFRIDay suns out guns out

WOD) 20MIN TIMECAP: ONE ROUND

50 JUMP ROPE

40 ALT DB SNATCH https://youtu.be/OktkfRlGcns

30 CAL ROW

20 DB ALT STEP UPS (20” BOX) https://youtu.be/37tVohr7LcE

10 DB PUSH PRESS

20 ALT DB STEP UPS

30 CAL ROW

40 ALT DB SNATCH

50 JUMP ROPE

**Weights: 20lb DB’s for girls/ 30lb DB’s for guys**t6

Accessories: ARMS (4 rounds) rest after each round


Finisher: 12-8-5 (for time)

  • Pull ups

  • Push ups



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Rebuild

For those that interested; here is the link to the membership for Freedom Barbell! Hope you join! I’ll need a workout partner 😉 https://www.freedom-barbell.com/personal-training thanks again for all

I’ll be posting my workouts once a week for whoever wants to follow along. rebuilding the strength and endurance. and conditioning