LBS SUMER SIZZLE SERIES 7.12.2021

I am doing a 100 mile challenge in July... I will start posting track days for anyone who'd like to join me (aka suffer w/me)



LBS SUMMER SIZZLE

Week 7.12.2021

MONDAY MAYHEM

CIRCUIT A) 3X

TRX REV ROW X10

WALK OUTS OR WALL WALKS x3 https://youtu.be/VpuoE246W1Y

DB WINDMILLS x6/side https://youtu.be/EVLXzqAzAHI

CIRCUIT B) 3X

PULL UPS (ASSISTED OR NEGATIVE; USE THE LIGHTEST BAND) X3

BOX JUMPS X12

BURPEES X15

CIRCUIT C) 3X

HANGING LEG RAISES (LEGS ABOVE HIP LEVEL) X10

FOREARM SPIDERMANS X10 https://youtu.be/HVyHcalg61g

WEIGHTED DB SITUPS X10 https://youtu.be/4YOoMXPnOu4

WEIGHTED RUSSIAN TWISTS X20 https://youtu.be/l-c9ozjNQPY

FINISHER) 1x800m run



 

TUESDAY/ LEGS-A-LOT

CIRCUIT A) 3x (try to build in weight each set)

Kb swings x15

GOBLET squats (heels elevated) x10

Db box step ups (10/side)

CIRCUIT B) Front squats

4x10 building in weight each set

Superset with 10 cal row after each set of squats

CiRCUIT C) 4X (USING ONE BARBELL)

DEADLIFT X5

FRONT SQUAT X3

PUSH PRESS X3

BARBELL SQUAT THRUSTERS X3https://youtu.be/L219ltL15zk


 

Wednesday/ DB ONLY

Circuit A) 5x

DB Deadlifts x10

Farmer Carry x50ft (using the same dumbbells as deadlifts)

Circuit B) 4x

Db bent over rows x10

Manmakers x5 https://youtu.be/iMNnvhg1JcM

DB reverse lunges

Circuit C) 3x (one DB)

DB alt snatches x20

DB single arm over head squats x5/side https://youtu.be/SokWJEUYgfc

Db weighted flutter kicks x20 https://youtu.be/Cklei1LfXAY

DB weighted V-ups


 

Thursday/ Upperflow

Circuit A) 3x

Renegade rows x10

Kneeling tricep overhead extension x15 https://youtu.be/nKwvpO55jrs

30sec plank

Circuit B) 5x

Bench press x15 (light to moderate)

Ball slams x20

push ups x10

Circuit C) 3x

DB single arm incline press x8/side https://youtu.be/d-i-p5d9CMc

Db front/ lateral raises x12 https://youtu.be/whB-LMshj4Y

Db Hammer curls x20 https://youtu.be/P5sXHLmXmBM



 

Friday/ All the Deads

Circuit A) 3x

Sumo Deadlift x10

Plate overhead walking lunges x10 https://youtu.be/U6DGs7lz9Mg

300m row

Circuit B) 4x

Conventional deadlifts or hex bar deadlifts x10

Wall balls x15

Box jumps x5

Circuit C) 3x

Reverse grip pulldowns x12 https://youtu.be/HfEv-UL6yJY

Chest supported rows x10 https://youtu.be/af-WbPlA_iY

Db shrugs x8


https://youtu.be/LATVC5gwp0w technique differences in the deadlift variations







100 views0 comments

Recent Posts

See All

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