Rest day....no training scheduled.
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GPP
- 10 min mobility work Train A1. Stairmill x 30 mins x MISS Cool down - 10 min mobility work GPP
- 10 min mobility work Train A1. rear fly x 4 sets x 12-20 reps x 30 sec rest/set B1. db press x 5 sets x 10-20 reps x same C1. lateral raises x 4 sets x same x same D1. arnold press x 4 sets x same x same E1. db shrugs x 5 sets x 20 reps x same Conditioning F1. Stairmill x 20 mins x MISS Cool down - 10 min mobility work GPP
- 10 min mobility work Train A1. leg extensions x 6 sets x 15-30 reps x 30 sec rest/set B1. ham curl x 4 sets x 8-15 reps x same C1. leg press x 4 sets x 20 reps x 45 sec rest/set D1. bb squat x 4 sets x 20 reps x 60 sec rest/set E1. walking lunges x 4 sets x 15 reps per leg x same Conditioning F1. Stairmill x 20 mins x MISS Cool down - 10 min mobility work GPP
- 10 min mobility work Train A1. db curls x 4 sets x 12-25 reps x 30 sec rest/set B1. reverse grip ez bar curls x 4 sets x same x same C1. preacher curls x 5 sets x same x same D1. pressdown x 6 sets x 15 reps x same E1. hammer strength extensions x 5 sets x 10 reps x same F1. dips x 5 sets x fail x 30 sec rest/set G1. skullcrushers x 4 sets x 15-25 reps x same Conditioning I1. Stairmill x 20 mins x MISS Cool down - 10 min mobility work GPP
- 10 min mobility work Train A1. incline db press x 5 sets x 8-20 reps x 30 sec rest/set B1. hammer strength incline press x 4 sets x same x same C1. cable fly x 3 sets x 15-25 reps x same D1. flat db press x 4 sets x 10-20 reps x same Conditioning E1. Stairmill x 20 mins x MISS Cool down - 10 min mobility work GPP
- 10 min mobility work Train A1. CGPD x 5 sets x 8-20 reps x 30 sec rest/set B1. low row x 4 sets x 12-15 reps x same C1. Pull ups x 4 sets x fail x same D1. Hammer Strength High Pull x 4 sets x 8-15 reps x same Conditioning E1. Stairmill x 20 mins x MISS Cool down - 10 min mobility work GPP
- 10 min mobility work A1. Rower x 500 m 3 rounds: B1. push up x 10 reps B2. pull up x 5 reps B3. Rope slam x 10 reps Train C1. Standing BB press x 6 sets x 6 reps x 60 sec rest/set D1. CGPD x 5 sets x 8-12 reps x same E1. Db shrug x 5 sets x 8-20 reps x 45 sec rest/set F1. Dips x 5 sets x 8-15 reps x same Conditioning F1. Hill sprint x 7 rds x 20 sec on/40 sec off Cool down - 10 min mobility work |
AuthorThis is the official WR training archive. This IS NOT a prescription....just what we did. Enjoy! Archives
July 2018
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