SPRINT INTO SPRING SERIES

Updated: Apr 2, 2021


SPRINT INTO SPRING

WEEK 3.29.2021

MONDAY: TIL THE DEATH-LIFT

WARM UP: 3 ROUNDS

  • 300M ROW OR 200M RUN

  • 10 PULL UPS (WITH LEAST AMOUNT OF ASSISTANCE POSSIBLE)

  • 20 BANDED STRAIGHT ARM PULL DOWNS

  • 10 HANGING KNEE RAISES

STRENGTH: DEADLIFTS

  • 4 SETS X 8 REPS (BUILDING IN WEIGHT; BUT NOT FAILURE)

BODYBUILDING ACCESSORIES: 4 SETS X 12 REPS EACH SUPERSET

CIRCUIT: 4MIN TIME CAP X 3 ROUNDS (REST 1-2MIN BETWEEN ROUNDS)

  • 12 CAL ECHO BIKE

  • 10 CAL ROW

  • 10 GHD SITUPS OR WEIGHTED ABMAT SITUPS

** each round is 4 minutes long; try to do all exercises w/in 4 minutes or less. Rest 1-2 min between rounds**



 

Tuesday/ Box it UP

WARM UP: 3 ROUNDS

  • 200M WALK/JOG

  • 20 AIR SQUATS

**Stretch and roll; hip swings (10/side), roll the upper and lower back **

STRENGTH: BOX SQUATS https://youtu.be/7iw2gLZKZ0w

  • Warm up with bar and box height should be parallel

  • Take 2-3 sets to warm up to your working set of heavy weights

  • 5 sets x 5 reps (weight should 10-20lb heavier than last week)

** when doing box squats, make sure you are NOT rocking back when seated on the box. Be sure to stay in the squat position all through the torso, do not lose tightness in core**

BODYBUILDING ACCESSORIES: 4 sets x 10 reps of each superset

CIRCUIT: ONE ROUND

  • 400M ROW

  • 30 DB DEADLIFTS

  • 20 DB WALKING LUNGES (PER LEG)

  • 10 CAL ECHO BIKE

  • 20 DB WALKING LUNGES (PER LEG)

  • 30 DB DEADLIFTS

  • 400M ROW



 


WEDNESDAY/ STRONGMAN CORE

** You KNOW I’ve been waiting for the warm weather again….**

CIRCUIT A) 3 ROUNDS….

  • 100 jump rope

  • 20 SLEDGEHAMMERS

  • 200M MED BALL CARRY

**200M IS TO THE LEFT TOWARDS THE SENIOR LIVING OFFICE SIGN AND BACK**

CIRCUIT B) 2 rounds:

Rest 60-90sec

(rest and repeat once more)




 

Thursday/ Push your buttons

Warm up: 2 rounds

STRENGTH: 5x5 FLOOR PRESS https://youtu.be/NamiVqVgPTU

  • 1-2 warm up sets

  • 5 sets x 5 reps (weight should be at an RPE 8),

Circuit: 4 rounds x 10 reps each

WOD: 20-15-10-5




 


#FITNESSFRIDAYTHROWDOWN

WOD: One round for time:

9-15-21-15-9

  • KB swings (15lb or heavier)

  • Wall balls (8lb or heavier)

  • Calories on air bike (echo bike)

Post your time!

WOD 2) 4 ROUNDS FOR MAX REPS/CALORIES

  • CALORIE ROW

  • MED BALL SITUPS

  • ALT DB SNATCH

  • AIR SQUATS

TOTAL OF MAX REPS IS LOGGED...KEEP TRACK!




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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