Spring into Summer

Updated: May 25, 2021


Sprint into Summer

Last two weeks of the spring series…5.17.2021

June 2021 will start the LBS workout challenges.

Day 1/ Up your back and around the corner

Warm up) one round:

100 jump rope

20 db alt snatch

20 mountain climbershttps://youtu.be/oCJCVYRh00U

75 jump rope

15 alt snatch

15 spidermans https://youtu.be/ECrqk2QP09w

50 jump rope

10 al snatch

10 plank taps https://youtu.be/QOCn3_iOAro

Strength: Deadlifts (hex bar, sumo , or conventional deadlifts)

1st set: 10 reps

2nd set: 8 reps

3rd set: 6 reps

4th set: 4 reps

5th set: drop set to weight used in first set x 10-12 reps

**finish each set with 10 TRX rows OR 10 pull ups **

Accessories) 3 sets

12 Close grip pull downs https://youtu.be/v_eJFvdAcUw superset w/60sec of seated band rows https://youtu.be/KGOaMyGa76o

12 Db pullovers https://youtu.be/owr5y-s6-Qk superset w/ 60sec of band straight arm pulldowns https://youtu.be/gWvaJKCV9bY

12 wide grip pull downs superset w/ 60sec of band pull aparts https://youtu.be/MnDpmNYUjbc


 


Day 2/ QUADzilla

Warm up) one round:

500m bike erg

30 air squats

300m bike erg

20 air squats

200m bike erg

10 air squats or squat jumps

Circuit A) Tempo Paused Front squats (2ct descent/ 1ct pause)

** you can use a safety squat bar OR do a traditional front squat**

1-2 sets x 3 reps warm up

5 sets x 5 reps working set

Accessories) 4 x 16/12/10/8

** do each paired exercises for the prescribed reps/sets before moving on**

Leg extensions superset with heel elevated narrow goblet squats https://youtu.be/AdfMPEDpUHI

DB Step ups superset https://youtu.be/37tVohr7LcE with DB narrow squats https://youtu.be/lzURpinJ5RA

Bulgarian split squats https://youtu.be/r3jzvjt-0l8 superset w/ 30sec of wall sit ball slams

Sometimes the accessories will be repeated, this is the time to see if you can move up in weight from previous weeks, or perfect the technique more.



 


Day 3/ Core-dio

Warm up) 2x

20 cal row

5 walk out to push ups

Lunge stretch/ squat stretch

10 squat jumps

CHALLENGE: “KAREN” WOD….

MEN: 20LB WALL BALL WOMEN: 14LB WALL BALL

MUST HIT THE TOP OF THE TOP OF THE BLACK WALL ABOVE THE “LBS”

150 WALL BALLS FOR TIME

**WHOEVER DOES THE CHALLENGE; POST YOUR TIME. ONLY COUNTS IF YOU USE THE PRESCRIBED WALL BALLS. IF YOU DO A LESSER WEIGHT, YOU MUST HIT ABOVE THE BLACK LINE OF THE “LBS” WALL.

CORE) 1ST ROUND 60SEC EACH; 2ND ROUND 45 SEC EACH; 3RD ROUND 30SEC EACH

V UPS+Tuck ups https://youtu.be/F5bAau2d0-c

Bear plank shoulder taps https://youtu.be/1l7gFFbXHC4

Ab mat situps https://youtu.be/EhG_x1bLHwE


 

Day 4/ Up your guns

Circuit A) 3 x 3 min AMRAP:

**the goal is to use a weight that you can do as many rounds possible in the 3 min; rest no more than 60 sec between rounds**

7 DB upright rows https://youtu.be/fy-Ou88ruAk

7 DB bicep girls https://youtu.be/3OZ2MT_5r3Q

7 DB push press https://youtu.be/4tCaD42ghlc

(keep repeating until the 3 min is up. Rest and repeat for 3 rounds)

Circuit B) 3 x 3 min AMRAP:

7 DB lateral raises https://youtu.be/pOmbQuGeHf8

7 DB bent over row https://youtu.be/VP_f9V854og

7 DB Push ups https://youtu.be/67k1cf2GD6g

(keep repeating until the 3 min is up. Rest and repeat for 3 whole rounds)

Circuit C) 4 x

**work your way to a moderate-to-heavy set then start the circuit**

5 Bench press

10 tricep overhead extension https://youtu.be/YM8iX9BJWjA

12 cal row


Finisher) 2 x

60 sec banded tricep pushdowns https://youtu.be/HJl03V-guzs

30 sec rest

45 sec banded tricep kickbacks https://youtu.be/JoLs9s31d8s

30 sec rest

30 sec decline push ups https://youtu.be/5QFjmotLfW4

Rest and repeat



 

Day 5/ Hammer your conditioning

Warm up) 2x

100 jump rope

10 box jumps or weighted squat jumps

50ft DB farmer carry (men:50lb DB/ Women:35lb DB)

Circuit A) 4 rounds

10 KB swings

50ft sled sprint

200m run

*Rest 60-90sec between rounds**

Circuit B) 4 rounds

20 sledgehammershttps://youtu.be/aNk6ffZSOMA

10 sledgehammer reverse lunges https://youtu.be/RHc-1z6lOyQ

5 tire flips

Finisher) 2 rounds

20 hanging knee raises

Straight into a 60 sec plank




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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