Tuesday, October 17

Week 4 Day 2

Today’s focus: The sprints. Do every second, not 32, 33, or 34 seconds. Do 35.

Minutes 0-3:              Get you heart rate up (aka warm up)

Minute 7:                   Mobilize today’s primary muscles (chest, low back)

Minute 12:                 Warm up to 80% of your one rep max BENCH PRESS

Minute 27:                 5 sets of 3 reps at 80% every 3:00

https://www.youtube.com/watch?v=XSza8hVTlmM

Minute 31:                 Warm up to 85% of your heavy three-rep max DEADLIFT

https://www.youtube.com/watch?v=op9kVnSso6Q

Minutes 46:               5 sets of 3 reps at 85% every 3:00

Minutes 51:               3 rounds on BIKE or ROWER: 35 sec SPRINT, 1 min rest*

*Remember, go hard.

https://www.youtube.com/watch?v=zQ82RYIFLN8 - row technique

Leave the gym

 

 

Jordan Eldridge