LBS summer sizzle series


Summer Sizzle series

Week 7.19.2021

**These last two weeks of July will have only 4 days, because I have been incorporating run days**


 

Monday/ shoulder to cry on, core to crunch on

Core) one round **got this from Paula’s program**

10 v-ups → 1 sit up

9 v-ups → 2 sit ups

8 v-ups → 3 situps

7 v-ups → 4 sit ups

6 v-ups → 5 sit ups

5 v-ups → 6 sit ups

4 v-ups → 7 sit ups

3 v-ups → 8 sit ups

2 v-ups → 9 sit ups

1 v-up → 10 sit ups

*fun fact: i love v-ups...HATE situps and hanging leg raises; i’ll do v-ups any day when its programmed**

Circuit A) 4x

20/15/12/10 - lateral raisehttps://youtu.be/sXPr2Q9cvr8

12/10/10/10 - barbell push press https://youtu.be/apugx368-Y0

Set 1: 20 lateral raises; immediately after, do 12 push press…

Set 2: 15 lateral raises; immediately after, do 10 push press

Set 3: 12 lateral raise; immediately after, do 10 push press

Set 4: 10 lateral raises; immediately after, do 10 push press

**try to move up in weight each set**

Circuit B) 3x

12 db alt snatchhttps://youtu.be/OktkfRlGcns

15 db sumo deadlift high pull https://youtu.be/_5oYQYpmFvk

20 banded face pulls https://youtu.be/5jgKj8ColLg


 

Tuesday/ building the foundation

Warm up) 5x (with little to no rest)

10 each way; hip circle lateral walks

10 kb swings

Circuit A) 4x 10-12reps

Sumo deadlifts (light weight) https://youtu.be/Zrn7BNFy97w

Db RDL’s https://youtu.be/_4jAq9hfJRs

Circuit B) 4x 10 reps

Curtsy lunges (10 each side) https://youtu.be/lP6KHNfMBts

Landmine squat https://youtu.be/nSbQifT2OJw

Circuit C) 3x 20

Wall balls

Db narrow stance squats https://youtu.be/OHijZ22UpN8

Leg extensions


 

wednesday….Track day

**my track day will be….

1000m run ; straight into stairs

800m run; (one round of stairs)

600m run; (stairs)

400m run; (stairs)

3xhill sprints

Or….get outside and do 2-3miles of a walk jog



 

Thursday/ pushes…

Warmup ) one round

1200m row ; every 400m, do 10-20 push ups

Circuit A) 4x

10 barbell flat bench

20 banded tricep pushdowns https://youtu.be/uA_idJVmN6k

Circuit B) 3x12

Db incline french press https://youtu.be/LjMGCzkzokQ

Db incline chest fly https://youtu.be/yyzN2IxybcE

Circuit C) 3x

15 ball slams https://youtu.be/k9W6g9LvXDI

10 alt med ball push ups https://youtu.be/7Hal9wCmSEM



 

Friday Fitness

  1. All out...5 rounds...for time

10 cal echo bike

60 jump rope

5 burpees

  1. 10 min amrap:

5 push ups

10 mountain climbers

15 air squats

**get as many rounds as possible in 10min**





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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