Week 12/7/2020
Updated: Dec 11, 2020
LBS BOARD WORKOUTS
WEEK 2 (5 DAYS)
DAY 1: TOTAL BODY
15-12-10-8
DEADLIFTS
DB FLAT BENCH
PULL UPS OR JUMPING PULLUPS
DB CLEAN & JERK
HANGING LEG RAISES
**TRY TO MOVE UP IN WEIGHT EACH ROUND. AS THE REPS GET LOWER, THE WEIGHTS GET HIGHER**
Extra credit: 50 cal echo bike challenge (practice)
DAY 2: LOWER BODY
WARM UP: 15MIN AMRAP: (as many rounds as possible in 15min)
5 PULLUPS
10 PUSH UPS
15 AIR SQUATS
STRENGTH: BACK SQUATS
WARM-UP 1-2 SETS WITH 4-6 REPS
WORKING SET IS 70% 4X5
1XAMRAP @ 70%
CIRCUIT: 3 ROUNDS
500M ROW OR 1000M BIKE ERG OR 24 CAL ECHOBIKE
10 PLATE GROUND TO OVERHEAD PRESS
10 PLATE OVERHEAD WALKING LUNGES
10 WEIGHTED V UPS WITH PLATE
DAY 3: WARM-UP: ONE MINUTE OF WORK FOR EACH EXERCISE FOR 15MIN. (3 ROUNDS OF EACH EXERCISE)
JUMP ROPE
BURPEES
PLANK
AIR SQUATS
REST
STRENGTH: BARBELL FLOOR PRESS
WORKING SETS ARE 4X5 @75% OF BENCH MAX
1XAMRAP @75%
ACCESSORIES: 4 SETS X 12 REPS OF EACH EXERCISE AS HEAVY AS POSSIBLE
DB SINGLE-ARM SHOULDER PRESS (6/SIDE)
skullcrushers SUPERSET W/ALT BICEP CURLS
DB FRONT/SIDE RAISES (FRONT + SIDE = 1 REP)
BAND PULL APARTS SUPERSET W/ BANDED REAR DELT FLIES
CORE: 3X60SEC/45SEC/30SEC
BIKE CRUNCHES
LYING LEG LIFTS
DAY 4: WARM-UP: 3 ROUNDS:
3X3X3 GRIP POSITION PULLUPS (3 REPS CLOSE GRIP, 3 REPS REVERSE GRIP, 3 GRIPS WIDE)
400M ROW
10 KETTLEBELL SWINGS
10 KETTLEBELL WINDMILLS (5/SIDE)
STRENGTH: PUSH/PULL
BENCH 5 SETS
1ST SET X 12 REPS, 2ND SET X 10 REPS, 3RD SET X 8 REPS, 4TH SET X 6, 5TH SET X AMRAP AT HEAVIEST WEIGHT
**SUPERSET W/BARBELL ROW X10 REPS AFTER EACH SET
**BODYBUILDING**
SEATED CHEST SUPPORTED ROW (MACHINE OR DB) 4X12/10/8/6
BICEP CURLS 10 REPS PALMS UP/10 REPS HAMMER CURLS (PALMS FACE TOGETHER)
CIRCUIT: 20-15-10
DB BURPEES
MOUNTAIN CLIMBERS (L+RT = 1 REP)
DB FRONT SQUATS
DAY 5: TOTAL BODY CONDITIONING
WORKOUT A) EACH EXERCISE IS 60SEC, 45SEC, 30 SEC OF WORK
MANMAKERS / PLANKS https://youtu.be/ZgmqteWYdkE
**(DO 60SEC OF MANMAKERS, STRAIGHT INTO 60SEC PLANK, THEN 45SEC OF MANMAKERS, STRAIGHT INTO 45SEC PLANK, THEN 30SEC OF MAN MAKERS, INTO 30 SEC OF PLANK)
REST TWO MINUTES BEFORE THE NEXT PAIR OF EXERCISE
DB thrusters https://youtu.be/tzInk6PsbCU
DB WALL SIT
REST TWO MINUTES BEFORE THE NEXT PAIR OF EXERCISES
JUMP ROPE/
ABMAT/ https://youtu.be/NAZkS5Mq2tk
REST TWO MINUTES BEFORE THE NEXT PAIR
OF EXERCISES
BALL SLAMS https://youtu.be/MHCH0Wht--A
RUSSIAN TWISTS
**REST 5 MINUTES THEN REPEAT THE WHOLE WORKOUT ONCE MORE**