LBS 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**

https://youtu.be/k4vHsBM_uh0

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







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