The Ending

Updated: May 25, 2021

Sprint Into Spring Series....




SPRINT into spring series

Week 5.10.2021

**two more weeks before the summer conditioning series**

Monday/Back/Biceps/core

Warm up: 12-10-8

Calories on row

Hanging leg raiseshttps://youtu.be/ttdkm6ESUjI

Banded straight arm pulldownshttps://youtu.be/gWvaJKCV9bY

Plank shoulder taps https://youtu.be/QOCn3_iOAro

Circuit A) 3 rounds x 10 reps

Barbell good mornings https://youtu.be/YA-h3n9L4YU

Reverse grip pull ups https://youtu.be/nMngQ4nxUU0

Squat sit preacher curls https://youtu.be/rz-Rx3XIC-U

Circuit B) 3 rounds x 10 reps

Close grip pulldowns https://youtu.be/v_eJFvdAcUw

Reverse grip barbell bent over rows https://youtu.be/18W0IDmfRuc

Hammer curls https://youtu.be/P5sXHLmXmBM

Circuit C) clusters (2 sets of each exercise)

**Cluster exercises work like a drop set...you will do 10-8-6-4-2 per side; of each exercise

DB single arm row (cluster) https://youtu.be/xl1YiqQY2vA

Single db bicep curls with static hold https://youtu.be/PV3BydwucAU

Single leg v-ups https://youtu.be/RA9nGJVwtJ4


 

Tuesday/ Leggo my thighs

warm up: one round

1000m bike erg OR 800m row

20 overhead walking lunges https://youtu.be/hVIaVvyY-H8

800m bike erg OR 600m row

15 db squat thrusters https://youtu.be/1KYPZ-Jzo3w

500m bike erg OR 300m row

10 box jumps or db weighted jump squatshttps://youtu.be/XOTO2qWRy9U

Circuit A) 4 rounds x 10 reps each

Barbell parallel box squats https://youtu.be/7iw2gLZKZ0w superset w/ gob;et squats https://youtu.be/a-dqF4NL2K4

Front squats https://youtu.be/m4ytaCJZpl0 superset w/ reverse lunge step ups https://youtu.be/pZc-sd14XOQ

Banded TKE (terminal knee extension) exercises (/leg) https://youtu.be/fw4C3nGq4LI superset w/ RNT split squat https://youtu.be/XXY78-Qx5w0

Circuit B) 4 rounds; (rest 60-90sec between rounds)

50 jump rope

20 Landmine squat https://youtu.be/Co0Fro_c_cc

50ft sled sprint


 



Wednesday/ whattaya say to some FUN

**here’s another challenge workout… from Sweeney Fitness… fastest time; with the RX weight and technique is the winner**

Girls use: 25lb KB

Guys use: 40lb KB

Russian kettlebell swings technique: https://youtu.be/RU88iqRVunk

Burpee technique: https://youtu.be/auBLPXO8Fww

WOD) FOR TIME

20 KB swings —> 1 burpee

19 kB swings —> 2 burpees

18 KB swings —> 3 Burpees

17 KB swing —> 4 burpees

16 KB --> 5 burpees

15 KB --> 6 Burpees

14 KB --> 7 Burpees

13 KB --> 8 Burpees

12 KB --> 9 Burpees

11 KB swing --> 10 Burpees (this is where it got spicy)

10 KB Swings --> 11 Burpees

9 KB swings --> 12 Burpees

8 KB siwngs --> 13 Burpees

7 KB Swings --> 14 Burpees

6 KB Swings --> 15 Burpees

5 KB Swings --> 16 Burpees

4 KB swings --> 17 Burpees ( I seriously sat down and thought about quitting right here)

3 KB Swings --> 18 Burpees (Break the burpees into groups)

2 KB Swings --> 19 Burpees (don't be like me and contemplate quitting)

1 KB swing --> 20 Burpees (YOU ARE A ROCKSTAR)


**$25 amazon gift card to the winner (guy /girl) with a legit witness**

This is challenging for many reasons…

This will start the summer series challenges

** the fastest time so far is Paula @ 35:23, I came in at 37:42 and I don’t care that I’m losing, this challenge is HARD**



 


Thursday/ it's all about the tempo

**tempo reps are reps that are time under tension, most of us do reps as fast as possible. Tempo reps are usually at a slower pace on the descent OR ascent. In today’s case, it will be both**

Warm up: 2x

100 jump rope

20 pvc pipe shoulder pass throughhttps://youtu.be/bmIBOO5Z5B4

3 walkouts to pushup https://youtu.be/iUsiko8RRpg

5 windmills/side https://youtu.be/EVLXzqAzAHI

Circuit A) 2 sets (use a moderate weight so you don’t fail, but you will feel each movement)

40sec DB flat bench press (tempo is 2ct descent/2 ct ascent) https://youtu.be/RJ4NB6nuqJQ

20sec db overhead tricep extension https://youtu.be/YM8iX9BJWjA

30sec DB flat bench (2ct tempo)

30 sec DB overhead tricep extension

20 sec Db Flat bench (2ct tempo)

40 sec db overhead tricep extension

**Go straight into your second set of Db flat bench after the 40 sec rest**

Circuit B) 2 set (these two sets should be done with moderate weight, use your stabilizers to move the db up and/or out)

40sec Half kneeling db shoulder press (left side) https://youtu.be/FLbz81jkVIM

40 sec half kneeling shoulder press (right side)

20 sec half kneeling lateral raises https://youtu.be/xPEK4ybS0QU

30 sec kneeling db shoulder press (left arm)

30 sec kneeling shoulder press (right arm)

30sec half kneeling lateral raises

20 sec kneeling shoulder press (left arm)

20 sec kneeling shoulder press (right arm)

40 sec half kneeling lateral raises

** go straight into the second set of shoulder presses**

Circuit C) 4 rounds (rest 60-90sec after each round)

20 wall balls

15 wall ball transfer crunch https://youtu.be/YINRIdOsmH8

10 wall ball alternating push ups https://youtu.be/4a4g4fqqC1Y



 

Friday/FullBodyFun

One round:

  1. 1st set) 20 reps of everything

  2. 2nd set) 15 reps of everything

  3. 3rd set) 10 reps of everything

  4. 4th set) 5 reps of everything


** hex bar deadlifts https://youtu.be/w-sPt841mWI

**Db incline bench https://youtu.be/Fv5EYoJfRt4

**db bent over rows https://youtu.be/VP_f9V854og

**DB clean & press https://youtu.be/sQHS3A2g-M8

**DB box Step Ups https://youtu.be/37tVohr7LcE

** runner’s sit-ups https://youtu.be/xqxdefxO-50

Do NOT forget to stretch and roll, do mobility techniques too.




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