Daniel and Alie BurnsRebuild
Week of 8/30-9/3
Rebuild (I’m trying to rebuild my strength)
Day 1
Warm up) 10min timecap
800m walk/jog
10 squat stretch
10-20sec lunge stretch/side
60 sec plank
Strength) Deadlifts (sumo)
2 sets x 5 reps warm up
5x5 @ RPE 6 (should be lighter weight)
Accessories) 5 sets x 12 reps each exercise
Wide grip pulldowns (slow and controlled)
Seated close grip row
Seated bicep curls
Cardio) one mile jog or run
Day 2)
Warm up) 10min amrap
5 pull-ups (as little assistance as possible)
10/side single arm push press https://youtu.be/XCErz4Rwwm0
Strength) BENCH
1x5 warm up (empty bar)
1x3 paused bench (pause on chest) at RPE 8-9 (should feel HARD)
3x12 @ RPE 5 (lighter weight)
Accessories) 3 sets
10/ side single arm flat bench
10 Standing svend press https://youtu.be/cIoUZOnypS8
15 Skull crushers
Cardio circuit) 3 sets x 60sec each exercise
Jump rope
Ball slam burpees https://youtu.be/cq5aE_4JBqc
Man makers https://youtu.be/iMNnvhg1JcM
Day 3
Warm up) 3x
400m row
10 barbell good mornings https://youtu.be/YA-h3n9L4YU
20 goblet squats
20 Alt step ups
Circuit) 3 sets x 12 (lighter weights)
Back squats
Db Bulgarian split squats (12/side)
Circuit) 3 sets x 20
Leg extensions
Weighted calf raises
Barbell hip thrusters (light weight)
Circuit) 20-15-10
Wall balls
kB swings
Db Alt snatches
Day 4) September challenge
3 rep max hex bar deadlift
Standing med ball power throw
2 min max hand release push-ups
Max consecutive crossover Pull Ups (must fully extend )
50m sprint/ 50m sled push/50m farmer Carry (40lb DB)/ 50m side shuffle/ 50m sprint (goal:3min or less)
2 mile run for time
** all exercises must be done in one day **
Goal: to be tested October