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We have moved the "in the gym" daily posting to its own blog space. You can find it located in our title page header. All of our training posts will be found there from here on out.
Ken
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Week #1/Session #2/10-13-15
GPP A1. 10 min mobility work B1. Calf Raise x 4 sets x 15-20 reps x 40 sec rest/set C1. Rope Crunch x 4 sets x 12-20 reps x same Train D1. Hill Sprints x 10 rds x tabata (20 sec on/10 off) Cool down - 10 min mobility work Week #1/Session #1/10-12-15
GPP A1. 10 min mobility work B1. rower x 5 min - rest 2 min - Train C1. Snatch Grip Deads x 10 sets x 10 reps x 1 min rest/set - rest 2 min - D1. Db Rows x 4 sets x 6-15 reps x 45 sec rest/set E1. Pull ups x 4 sets x Fail x same F1. Db Shrugs x 4 sets x 6-20 reps x same * G1. Rev. Grip EZ Bar Curl x 3 sets x 12 reps x same H1. Neck Flexion x rep target 70 reps (2 sets total) *last set was a drop set (4 sets total in drop) Cool down - 10 min mobility work Session #6
GPP - 10 min mobility work A1. rower x 5 min - rest 2 mins - Train "Baseline" For time: B1. 500 m row C1. 40 air squats D1. 30 sit ups E1. 20 push ups F1. 10 pull ups 3 rounds - rest 2 min first round/1 min after second round Cool down - 10 min mobility work Session #5
GPP - 15 min mobility work Train A1. rower x 5k Cool down - 15 min mobility work Session #4
GPP - 15 min mobility work Train "Crazy for 100's" For time: A1. burpees x 100 reps - rest 2 min - B1. Air squats x 100 reps - rest 2 min - C1. Push ups x 100 reps - rest 2 min - D1. Leg raises x 100 reps Cool down - 15 min mobility work Session #3
GPP - 10 min mobility A1. rower x 3 min - rest 2 min - 3 rds of: B1. 10 PTO @ 45 lbs B2. 10 push ups B3. 10 air squats - rest 2 min - Training 3 rounds of: C1. 30 db hang cleans C2. 30 sit ups C3. 30 box jumps - rest 2 min - D1. rower x max distance x 10 mins Cool down - 10 min mobility Here was today's training session:
Session #2 GPP - 10 min mobility work - 30 burpees - rest 2 min - Training For time: A1. Deadlift x 30 reps @ 225 lbs - rest 2 mins - Conditioning B1. goblet squat x 20-18-16-14-12-10-8-6-4-2 B2. lying db ext x 10-9-8-7-6-5-4-3-2-1 - rest 50 sec - C1. goblet squat x 10-8-6-4-2 C2. lying db ext x 5-4-3-2-1 - rest 2 mins - D1. hill sprints x 10 rds x 45 sec recovery Cool down - 10 min mobility work |
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4076 Biddle Ave. Wyandotte, MI 48192 734-309-7173 Contact@thewholisticrevolution.com |