Daniel and Alie BurnsLBS SUMMER SERIES 6.14.21
LBS SUMMER SERIES
Week 6.14.2021
**no challenge this week**
Day 1/push-pull
Circuit A)
12 Barbell Bench superset w/ 12 Pull ups
10 Bench → 2 pull ups
8 Bench → 4 pull ups
6 Bench → 6 Pull ups
4 Bench → 8 Pull ups
2 Bench → 10 Pull ups
Circuit B) DB’s only ( use the same set of Db’s for each round)
12 DB incline bench → 12 DB bent over row
10 incline bench → 2 DB rows
8 incline → 4 DB row
6 incline → 6 DB row
4 incline → 8 DB row
2 DB incline → 10 DB row
Circuit C) 21-15-9
Calories on row
Ball slams
Circuit D) 3 rounds x 30s work / 30s rest
Pause Push-ups
Rest 30s
Db reverse fly https://youtu.be/hf7jnF45N_I
Rest 30s
DB renegade rows https://youtu.be/WmGHj7GCtq4
Day 2/ Drop it like a Squat
Warm up) 2x
10/side lateral hip circle walks
15 cal row
20 cal bike erg or echo
10 lateral lunges
Strength) box squats
6 sets x 5 reps (building)
Circuit) 20-16-12-10-8 (options: moving up in weight each set OR staying with one weight all the way through, and doing it for time)
Front squats https://youtu.be/m4ytaCJZpl0
Alt DB step ups https://youtu.be/37tVohr7LcE
Ball slams https://youtu.be/k9W6g9LvXDI
DB walking lunges https://youtu.be/KdE6b_r7wxA
Day 3/ arms
Warm up) one round:
400m run OR 500m row
2 lateral plank walks w/ pushup (2/side) https://youtu.be/rZ_SVjgFrSQ
10 oblique V-ups (LEFT side)https://youtu.be/ixI9N-Bbx2A
2 lateral plank walk w/ push ups (2/side)
10 oblique V-ups (RIGHT SIDE) https://youtu.be/ixI9N-Bbx2A
Circuit A) 3 rounds:
12 close grip bicep curls https://youtu.be/mRACeRDHe24
10 hammer curls
8 zottman curls https://youtu.be/wrjEdVZrkhk
50 jump rope
Circuit B) 3 rounds
12 rolling skull crushers https://youtu.be/GYXxPbOOg5A
10 tricep overhead extension https://youtu.be/YM8iX9BJWjA
8 weighted bench dips https://youtu.be/HEeT2sbmcXc
50 jump rope
Circuit C) 3 rounds
100 alt battle ropes
25 abmat situps
Day 4/ shoulders
Warm up) 2x
2 min cardio
10 pvc shoulder pass throughs
20 band pull aparts https://youtu.be/MnDpmNYUjbc
10 “y-T-W” https://youtu.be/OFQduBFpDrY
Circuit A) 3 sets x 10 reps
Close grip pull downs https://youtu.be/wrt5Y25QbH4
Standing DB shoulder press https://youtu.be/IBmpd0th7hk
Seated single arm lateral raises (10/side) https://youtu.be/zjrtGQrCUJ8
Calories on row or bike
Circuit B) Barbell overhead press x 10/8/6/4
**try to move up in weight as reps get less**
Circuit C) 2 rounds
10 single arm upright row https://youtu.be/0GUet_p9kpg (left)
12 db front raises https://youtu.be/2c3JLmUgSTI
10 single arm upright row https://youtu.be/0GUet_p9kpg (right)
30sec “6 way raised into over head press” https://youtu.be/VmrlizvDyGE
Circuit D) 8 rounds … 30s work/ 15s rest
Options…
Treadmill (sprint 30s/ rest 15s)
Row (all out 30s/ rest 15s)
Echo bike (sprint 30s/ rest 15s)
Day 5/ Drop it like its hot
Warm up) 2x
20 cal row
10 pull ups
15 banded good mornings https://youtu.be/1WFrKwEHxAs
10 alt kb swings https://youtu.be/kRlnvbKlY4U
Strength) Every 2min for 12min:
3 deadlifts (sumo, conventional, hex...you choose)
**build up to a heavy 3 rep in 12min**
Circuit A) 12-10-8-6
Wide grip pulldowns https://youtu.be/S0no-Q03h74
Db single arm row https://youtu.be/xl1YiqQY2vA
Bench knee tucks https://youtu.be/GPBVNHl5cS8
Circuit B) ALL THE PLANKS
30s plank on hands https://youtu.be/Cbttje11l5w
30s side plank knee to elbow (right side) https://youtu.be/w0NOS2uezrs
30s bird dog exercise https://youtu.be/-LRjkbEy-qU
30s side plank knee to elbow https://youtu.be/w0NOS2uezrs
30s spiderman planks https://youtu.be/ECrqk2QP09w